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Upper Arms · Dumbbell
Dumbbell Seated Hammer Curl
Dumbbell Seated Hammer Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Seated Hammer Curl
- Sit upright on a bench with your back on the backrest and feet flat on the floor. Hold a dumbbell in each hand, letting your arms hang down by your sides with your palms facing your body (neutral grip).
- Begin the movement by bending your elbows, curling the dumbbells up towards your shoulders. Your palms should continue to face each other throughout the movement.
- Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height while keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and pressed against the bench for stability.
- Avoid swinging the weights or using momentum; focus on a controlled motion.
- Exhale as you lift the dumbbells and inhale as you lower them.
Dumbbell Seated Hammer Curl alternatives
More biceps exercises
Dumbbell Seated Hammer Curl FAQ
What muscles does Dumbbell Seated Hammer Curl work?
Dumbbell Seated Hammer Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Seated Hammer Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Seated Hammer Curl should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Seated Hammer Curl good for beginners?
Yes. Dumbbell Seated Hammer Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Dumbbell Seated Hammer Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Seated Hammer Curl?
Other exercises for the biceps include Band Incline Hammer Curl, Hammer Curl Resistance Band Simultaneous, Band Prone Incline Hammer Curl and Alternating Biceps Hammer Curl Resistance Band.
For developers
Use Dumbbell Seated Hammer Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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