Dumbbell Seated Hammer Curl Exercise Guide
Exercise Profile
- Target
- Brachioradialis
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Brachioradialis
- Secondary Muscles
- Biceps Brachii, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Hammer Curl
How to: Dumbbell Seated Hammer Curl
- Sit on a bench with your back straight and feet firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Curl the weights up towards your shoulders while keeping your elbows stationary.
- Pause at the top, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, leading to improper form.
- Swinging the weights instead of isolating the targeted muscles.
Modifications
- Use lighter weights to reduce tension on the joints.
- Perform the exercise seated on a bench with back support.
Tips
- Keep your elbows close to your torso during the upward motion.
- Maintain a controlled tempo when lowering the weight to avoid strain.
Dumbbell Seated Hammer Curl Alternatives
Tags
biceps
forearms
strength
dumbbell
isolation
upper arms