The seated dumbbell hammer curl is an excellent exercise for building the biceps, brachialis, and brachioradialis while minimizing momentum and keeping tension on the arms.
▶️ Set Up with Good Posture
Sit tall on the bench with your feet flat on the floor.
Keep your chest up and shoulders pulled slightly back.
🔄 Lift with Control
Curl the dumbbells upward while maintaining the neutral grip.
Focus on squeezing the biceps and brachialis as the weights approach shoulder height.
⬇️ Control the Eccentric
Lower the dumbbells slowly over 2–3 seconds.
Don’t simply let gravity pull the weight down.
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