Set up for the seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle.

Sit on the end of the bench with your feet out in front of you and your knees together.

Pickthe dumbbells up off the floor and let them hang by your sides with your palms facing your body (neutral grip).

Bend the arms slightly to take up the tension into the biceps. This is the starting position for the exercise.

Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbells up as far as possible.

Squeeze the biceps hard, and then slowly lower the dumbbells back to the starting position.

Repeat for desired reps.

Hammer Curl Tips:

Keep your elbows tucked in at your sides.

Keep the tension on the biceps throughout the movement.

Keep the rep timing slow, and control the weight on the way down.

And finally, if you're using a flat bench, do not swing back as you curl the weight up. Focus on only allowing your forearms to move.