Seated Hammer Curl

Sit on a bench holding dumbbells in a neutral grip. Keep your back tall and torso fixed to reduce momentum compared with standing.

Lift the dumbbells beside your body without letting your elbows move forward. Do not let your upper body lean back while seated.

Lower the dumbbells slowly while keeping the neutral grip. Stay engaged in your forearms even with your arms extended.

Think of lifting with your forearms and the front of your upper arms. The seated position limits momentum, so check that your arms do the work.

Leaning back because you are seated still creates momentum. Keep your back tall and the elbow-to-torso distance consistent.

Exhale as you lift and inhale as you lower. Steady breathing helps keep the dumbbells from swaying side to side.

Seated hammer curls make it easy to check whether both dumbbells move at the same speed. Try lowering them over 3 seconds.