How to do the Seated Hammer Curls
Primary: Biceps.
The seated hammer curl is an effective exercise that targets the brachialis and brachioradialis muscles of the upper arm and forearm. It involves sitting on a bench and lifting dumbbells with a neutral grip, which keeps the palms facing inward through the motion. This exercise is beneficial for increasing arm strength and size, and isolating the biceps without involving the shoulders too much.
Step by step
- 1
Sit on a bench with a dumbbell in each hand, arms fully extended down by your sides, and palms facing each other.
- 2
Keep your upper arms stationary, curl the dumbbells while keeping the palms facing towards your body (neutral grip).
- 3
Continue raising the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- 4
Pause for a second, then slowly lower the dumbbells back to the starting position.
Coaching cues
- Use a controlled movement and avoid swinging the weights.
- Keep your upper arms stationary; only your forearms should move.
- Exhale while lifting the weights, and inhale while lowering them.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Seated Hammer Curls alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Seated Hammer Curls work?
Primary: Biceps.
How many sets and reps of Seated Hammer Curls should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Seated Hammer Curls?
Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.
Is the Seated Hammer Curls good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.