How To Do Seated Hammer Curls

YouTube Exercise Video

How To Do How To Do Seated Hammer Curls

et’s look at another simple, accessible exercise set for biceps, with good secondary work out for the forearms and excellent motion and discipline training as well. Today, we’re going to look at the seated hammer curl. 

This is an excellent exercise for those with foot, back or leg problems, because you do it while seated. You can add lumbar support for your back, and kind of take it easy while performing this routine. It’s a great thing to work on while doing a Netflix and chill, or waiting for that morning coffee to brew. 

If you make a habit of this exercise daily, you’ll notice significant improvement in arm strength surprisingly quickly in fact. 

What You Need 

You need two dumbbells of reasonable and even weight, and a chair with back support, and no arms. A pair of gloves for good grip does help, and lumbar support isn’t a bad idea. 

Seated Hammer Curls Muscles Worked

Animation triceps biceps.gif
By NiwadareOwn work, CC BY-SA 4.0, Link


  • Sit straight in the chair, legs together, feet firmly planted on the ground. 
  • Gripping the dumbbells in both hands, hang them at your waist, palms turned inward. 
  • Bending at the elbow until you reach a 90 degree angle. This will bring the dumbbells to a perfectly vertical state. 
  • Hold this position, gripping tightly, for a second or so. 
  • Lower slowly, not letting gravity do the work. 


While it’s not the end of the world, you shouldn’t prop your feet up, nor should you slump when sitting for this exercise. If you have severe arthritis, you should consult your physician before attempting this routine. 

Don’t overdo the weight nor the length or speed of your set. You should use this to train motion and timing discipline just as much as a work out for your muscle groups. Never lock your elbows. 

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