Dumbbell seated hammer curl

How to do it

1. 1Sit on a bench with a dumbbell in each hand, palms facing your torso and arms straight down.
2. 2Keeping the upper arms fixed, exhale and lift the weight while contracting the biceps.
3. 3Continue raising the dumbbells until the biceps are fully contracted and the dumbbells are at shoulder height.
4. 4Hold the contracted position for a brief pause while you squeeze the biceps.
5. 5Inhale and slowly lower the dumbbells back to the starting position.
6. 6Repeat the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.