Movement overview

The Seated Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keep your back straight and your core engaged throughout the exercise.
3. Position your arms at your sides with elbows fully extended.
4. Slowly curl the dumbbells upwards by bending your elbows, keeping your upper arms stationary.
5. Continue lifting until the dumbbells are at shoulder level or slightly above.
6. Pause briefly at the top of the movement, squeezing your biceps.
7. Lower the dumbbells back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral wrist position to reduce strain and focus on the target muscles.
• Avoid swinging or using momentum; keep movements slow and controlled.
• Ensure your elbows remain close to your body throughout the exercise.
• Focus on squeezing your biceps at the top of each curl for maximum contraction.
• Keep your shoulders relaxed and avoid shrugging them during the lift.
• Start with lighter weights to perfect form before progressing to heavier loads.