Seated Dumbbell Hammer Curl

The seated dumbbell hammer curl holds the dumbbells with the palms facing your body and keeps them there for the whole repetition, which brings in the brachialis underneath the biceps and the brachioradialis along the forearm. Sitting is what makes the seated version worth choosing over the standing one. Standing, it is almost impossible not to use a small dip and drive of the legs to start each repetition, and that momentum carries the weights through the hardest part of the range. With the hips fixed on a bench, the only thing that can move the dumbbell is the arm. Expect lighter weights than you would use standing, and expect the muscle to feel considerably more of what remains. Keep the elbows close to the torso throughout. Alternating arms rather than curling both at once lets you give each repetition full attention and gives the resting side a moment to recover, which usually means better quality across the set.