How to Do Dumbbell Seated Hammer Curl

Dumbbell Seated Hammer Curl is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Seated Hammer Curl

  1. 01Sit on a bench with the spine pressed against the backrest, holding dumbbells with palms facing the torso.
  2. 02Curl the weights toward the shoulders while maintaining a neutral palm position throughout the arc.
  3. 03Pause at the peak of the contraction, squeezing the biceps against the forearms.
  4. 04Extend the elbows fully to return the dumbbells to the starting position before beginning the next rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Seated Hammer Curl

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows pinned against the ribcage to prevent the front deltoids from assisting the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Seated Hammer Curl questions

What muscles does Dumbbell Seated Hammer Curl work?

Dumbbell Seated Hammer Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Seated Hammer Curl correctly?

Sit on a bench with the spine pressed against the backrest, holding dumbbells with palms facing the torso. Curl the weights toward the shoulders while maintaining a neutral palm position throughout the arc. Pause at the peak of the contraction, squeezing the biceps against the forearms. Extend the elbows fully to return the dumbbells to the starting position before beginning the next rep.

What is the A90 coach tip for Dumbbell Seated Hammer Curl?

Keep the elbows pinned against the ribcage to prevent the front deltoids from assisting the lift.

Is Dumbbell Seated Hammer Curl suitable for beginners?

Dumbbell Seated Hammer Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Seated Hammer Curl?

Dumbbell Seated Hammer Curl uses dumbbell.

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