Seated Hammer Curl — how to, muscles worked, alternatives

How to do the Seated Hammer Curl

Sit upright holding a dumbbell in each hand, palms facing each other.
Curl one dumbbell up toward your shoulder, keeping your elbow still.
Slowly lower the weight to full elbow extension, then repeat on the other side.

Full technique — 7 steps

Sit upright on a bench with feet flat and a dumbbell in each hand, palms facing each other.
Let the weights hang at your sides with elbows close to your torso.
Curl one dumbbell toward the same-side shoulder without letting the elbow drift forward.
Raise until the forearm is nearly vertical and the biceps fully shorten.
Lower that dumbbell back to full elbow extension without swinging your torso.
Curl the opposite dumbbell the same way while the first arm stays at your side.
Continue alternating sides, keeping each rep smooth and matching the range on both arms.

Common mistakes

Turning the palms up
Letting the elbow drift forward
Leaning back to start the curl
Cutting off the bottom range
Shoulder rolling forward during curl

Form cues

Keep a neutral grip
Elbows stay by sides
Start from full elbow extension
Keep upper arm still
Match both sides

Compared with similar variants

	Seated Hammer Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Elbow	low	low	low	moderate
Wrist	low	low	low	low
Equipment	Dumbbells, Flat bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Alternating Machine Biceps Curl Beginner
This exercise Seated Hammer Curl Beginner
Harder Seated Zottman Curl Beginner
Harder Single Arm Dumbbell Zottman Preacher Curl Intermediate

Too hard for now? Start with the Alternating Machine Biceps Curl.

Quick answers

What muscles does the Seated Hammer Curl work?

Primary: Biceps 9/10, Forearms 8/10. Also works: Front delts 3/10.

Which joints does the Seated Hammer Curl load?

Elbow: low, Wrist: low.

When should I do the Seated Hammer Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

How many sets and reps of the Seated Hammer Curl?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Seated Hammer Curl?

Resistance bands: Resistance Band Zottman Curl, Resistance Band Hammer Curl. Barbell: Bent Over Barbell Curl, Single Arm Barbell Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.