Seated Dumbbell Hammer Curl

Setup

1. 01Sit tall on a flat or upright bench with a dumbbell in each hand.
2. 02Hold the dumbbells at your sides with palms facing your body.
3. 03Plant the feet and brace the trunk lightly.
4. 04Keep the elbows close to the ribs.

Execution

1. 01Curl both dumbbells up while keeping the thumbs-up neutral grip.
2. 02Bring the dumbbells toward the front of the shoulders without rotating the wrists.
3. 03Squeeze at the top, then lower under control to full extension.
4. 04Keep the upper arms vertical the entire set.

Checkpoints

• -Palms face each other from start to finish.
• -Elbows do not travel forward as the weight rises.
• -Torso stays upright with no rocking.
• -Dumbbells move in a clean arc, not a swing.

Common mistakes

• -Swinging the dumbbells with shoulder momentum.
• -Rotating to a supinated grip mid-rep.
• -Stopping short of full elbow extension at the bottom.
• -Leaning back as fatigue builds.