Dumbbell Seated Bicep Hammer Curls

Muscle Groups worked: Biceps, forearms  This is a great exercise..

Dumbbell Seated Bicep Hammer Curls

Muscle Groups worked:
Biceps, forearms 

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Dumbbell Hammer curls primarily target the biceps brachii (2 headed muscle of the upper arm) brachioradialis (forearms) and the brachialis (front of the upper arm). The secondary muscle groups targeted include the anterior deltoids, and to a lesser extent, the coracobrachialis and upper pectorals.

Exercise Instructions:

  1. The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and sitting straight up with the dumbbells by your sides.
  2. You should be using a neutral grip, meaning your palms are facing your body.
  3. Bend your arms slightly to take tension into the biceps.
  4. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
  5. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
  6. Repeat for desired reps.


Hammer Curl Tips:

Do not lean back as you move the weight – this is cheating!

Keep your elbows locked in by your sides throughout the set. Don’t allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.

Squeeze and hold at the top of the movement for maximum results.

Keep the rep timing slow and control the weight for the whole set.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of hammer dumbbell curls. As you progress and become adept, increase your reps and sets.

However, avoid over-training the biceps. Only train your biceps once per week for optimal results.

Consider your entire program and keep your overall volume for biceps lower than for other larger muscle groups like your back and legs.


Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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