Dumbbell Seated Hammer Curl
Build bigger arms! Dumbbell Seated Hammer Curls isolate your biceps and forearms for maximum growth. Get curling!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by selecting appropriate weight dumbbells and sitting on a bench with back support. Place the dumbbells on your thighs with palms facing your body, maintaining a neutral grip (like holding a hammer).
2. Keep your back straight and shoulders pulled back slightly. Your feet should be planted firmly on the ground.
3. With a firm grip on the dumbbells, slowly lift them by flexing at the elbows while keeping your upper arms stationary. The neutral grip should remain unchanged throughout the movement.
4. Curl the dumbbells up towards your shoulders without swinging or using momentum.
5. Contract your biceps forcefully at the top of the movement, holding briefly in the contracted position.
6. Slowly lower the dumbbells back to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions.
8. Ensure that you maintain a neutral spine and avoid any rocking or swinging of the body to maximize the effectiveness of the exercise and minimize the risk of injury.
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