Seated Hammer Curl
Also known as: Seated Dumbbell Hammer Curl, Seated Neutral-Grip Curl
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Description
Sit against an upright backrest and curl two dumbbells together, thumbs up, from straight arms to your shoulders to build bigger biceps and forearms. Both heads of the biceps do most of the work. Next comes the brachioradialis along the thumb side of your forearm, with the brachialis working under the biceps and your forearm muscles holding on. Doing your hammer curls seated, back on the pad, takes away the hip drive and lean-back of the standing version, so you'll use slightly lighter dumbbells but your arms do all the lifting. Many people whose wrists or elbows complain on palms-up curls find this grip easier.
How to Perform
- Set an adjustable bench with the backrest upright, vertical or one notch back, and check that the pin is locked.
- Take a dumbbell in each hand and sit at the back of the seat: back, shoulder blades and head on the pad.
- Plant your feet flat, hip-width apart or a little closer, knees bent to about 90 degrees.
- Let your arms hang straight beside the seat, palms facing your thighs, thumbs forward. The dumbbells hang clear of the bench and your legs.
- Curl both dumbbells at the same time, thumbs leading. Your palms keep facing each other and your upper arms stay against your ribs.
- Stop when your forearms are about vertical and the dumbbells are in front of your shoulders, elbows still at your sides. Hold for a second.
- Lower over 2–3 seconds until both elbows are straight again, then go into the next rep without touching the seat.
- To finish, lower to straight arms and set the dumbbells down beside the bench with a straight back; don't drop them.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- For size, 2–4 sets of 8–15 reps taken close to failure suit most people; for strength, 6–10. Keep the same pair and add reps until all sets reach 15 with your back on the pad and straight elbows at the bottom. Then move to the next pair, usually 1–2 kg per hand heavier, and build up again from 8. Losing 2–4 reps after the jump is normal at curl weights.
- The front of your upper arm works, along with the top of your forearm on the thumb side and, by the last reps, your grip. If the front of your shoulder burns more than your arms, your elbows are drifting forward. Sharp pain at the elbow or the front of the shoulder means lighter dumbbells or a lower stopping point.
- Can't keep your back on the pad yet? Use a lighter pair and stop with your forearms horizontal for a few sessions. When it gets easy and you don't want heavier dumbbells, lower over 3–4 seconds or pause for 1–2 seconds with the forearms horizontal on the way up.
- Substitutes: Dumbbell Hammer Curl (standing, no bench, a little more weight but more swing), Dumbbell Seated Alternate Hammer Curl (same seat, one arm at a time, easier to watch each elbow), Dumbbell Incline Hammer Curl (backrest reclined, harder at the bottom), Rope Cable Hammer Curl (low pulley and rope when the dumbbells are taken).
Common Mistakes
- Leaning back off the pad to finish each rep. Keep your shoulder blades and head on the backrest from the first rep to the last, and go down one dumbbell size if you can't.
- Elbows sliding forward and shoulders rolling in at the top until the curl turns into a front raise. Keep the elbows by your ribs and stop with the dumbbells in front of your shoulders, not at your chin.
- Palms turning up halfway, so it becomes a regular curl. Lead with your thumbs and keep your palms facing each other from bottom to top.
- Half reps at the bottom, or dumbbells bouncing off the seat or your thighs. Sit so they hang clear beside the bench and straighten your elbows fully before the next rep.
Recommended Exercises
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