Seated Hammer Curl

Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate throughout the exercise. The thumbs remain pointing forward, so only one function of the biceps brachii—bending/flexion of the arm—is performed rather than both functions. The deeper-lying brachialis has only bending of the arm as its function.

The exercise can be performed with both hands simultaneously or alternately. The advantage of this seated variation is that the core is partially stabilized and does not have to work as hard. The seated position reduces the chance of cheating by swinging the upper body. However, this depends on whether the bench has a (straight) backrest; otherwise, the chance of swinging remains.

Forearms Biceps CrossFit Strength Training

Seated hammer curl execution

1
Choose the appropriate dumbbell weight.
2
Sit on the bench with your feet shoulder-width apart for balance.
3
Hold the dumbbells beside your sides in a neutral position (palms facing you, thumbs pointing forward).
4
Bring one dumbbell forward, inward, and upward as if bringing a microphone to your mouth.
5
Lower the weight under control until the arm is almost fully extended.
6
Repeat with the other hand.

Seated hammer curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms (flexors)
Shoulders (especially the front)
Core (stabilizing)

Seated hammer curl technique

Prevent your upper arms from moving forward with the dumbbells. This engages the shoulders and creates momentum, which actually takes the load off the biceps (thereby reducing effectiveness).

When the dumbbells are brought too far upward, the weight rests directly on the forearms. This can lead to wrist injuries. In addition, the tension is then removed from the biceps, reducing effectiveness.

Avoid swinging your body to get the weight upward. This reduces effectiveness and increases the chance of injury.