Seated Dumbbell Hammer Curl

1.   Select a weight that you're able to use for six to ten reps with strict form.

2.  If possible, use an adjustable bench or seat with an upright back.

3.   If possible, face a mirror to assess and adjust your technique.

4.   When seated, keep your arms straight and hold the weights parallel to your thighs.

5.   Keeping your torso upright and your back flush against the seat, curl (lift) the dumbbells slowly, keeping your shoulders and neck relaxed.

6.   Stop when your hands are level with the lowermost part of your chest. (If your upper arms start to move forward, you're lifting the weight too high).

7.   Lower the weight very slowly. Don't twist the dumbbells or bend your wrists.

8.   Repeat until you reach failure (you can't perform any more reps with strict form).

Other Key Points and Reminders

  Maintain a "thumbs up" position, both as you lift and lower the weight. Don't twist your wrists or change your grip at any point during the lift.
  Make certain your movements are always controlled — do not jerk or swing the weight up.
  Don't let your upper arms move forward or back while performing this lift.
  Your arms must be fully extended before you begin to lift this weight.