---
title: "Dumbbell Seated Hammer Curl"
description: "Sit upright on a bench with your back on the backrest and feet flat on the floor."
locale: en
slug: dumbbell-seated-hammer-curl
url: "https://hi.fitness/exercises/dumbbell-seated-hammer-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Dumbbell","Other"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/52361163-dumbbell-seated-hammer-curl.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Dumbbell Seated Hammer Curl

Sit upright on a bench with your back on the backrest and feet flat on the floor.

## How to do it

1. 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).
2. 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.
3. Squeeze your biceps at the top of the movement, ensuring the dumbbells reach shoulder height while keeping your elbows close to your body.
4. 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.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [EZ Barbell Curl](https://hi.fitness/exercises/ez-barbell-curl) - Biceps · EZ bar
- [Biceps Curl Cable](https://hi.fitness/exercises/biceps-curl-cable) - Biceps · Cable
- [Preacher Curl EZ Bar](https://hi.fitness/exercises/preacher-curl-ez-bar) - Biceps · EZ bar
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Cable Biceps Curl (EZ Bar)](https://hi.fitness/exercises/cable-biceps-curl-ez-bar) - Biceps · Cable
- [Cable One Arm Curl](https://hi.fitness/exercises/cable-one-arm-curl) - Biceps · Cable