Arms · Dumbbell
Dumbbell Seated Hammer Curl
How to do the dumbbell seated hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit on a bench with your back upright, holding a dumbbell in each hand with a neutral grip and palms facing each other. Curl the dumbbells toward your shoulders without rotating your wrists, then lower under control.
- 1Feel your biceps and forearms working through the neutral grip
- 2Keep your elbows at your sides and squeeze at the top
- 3Control the weight on the way down without bouncing
Common mistakes
- Avoid using your back or shoulders to swing the weight up
- Do not let your wrists bend during the curl
- Do not lean back against the bench to cheat the rep
Muscles worked
The dumbbell seated hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell seated hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.