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PullBack-friendly

Seated Hammer Curl

Neutral-grip curl for arm thickness and grip strength.

💪 Biceps💪 Forearms🏋️ dumbbells🏋️ bench
Seated Hammer Curl — start positionSeated Hammer Curl — end position
Shown standing — do them seated with back support
Photos: free-exercise-db (public domain)

Step by step

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Setup

Sit on a bench with the back support upright.

Show all steps
  1. Setup: Sit on a bench with the back support upright.
  2. Setup: Dumbbells at your sides, palms facing in.
  3. Curl the dumbbells up with palms still facing each other.
  4. Squeeze at the top.
  5. Lower slowly.
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Watch a video demo
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Tempo coach

Pull 1sSqueeze 1sLower 3s
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Follow the ball. It moves at the right speed for each part of the rep and tells you when to breathe. Try a few reps with no weight first.

Pre-set checklist

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🛡️ Back safety

  • •Sitting with support removes the urge to swing.

✗ Common mistakes

  • ✗Rocking the body to lift the weight

Swap options

Incline Dumbbell CurlBack-safe

Curls with your back on an incline bench. Big stretch and no cheating possible.

In your plan

PullUpper Circuit

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