The dumbbell seated hammer curl is an isolation exercise targeting the bicep and forearms. It is performed while seated, using a neutral grip (palms facing in) to emphasize the brachialis and brachioradialis muscles.
Also Works
Forearms
How to Perform
1
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
2
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
3
Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale and slowly begin to lower the dumbbells back to the starting position.