Seated Hammer Curl.

Make every rep count.

1. 01

   Set a flat bench, or set an adjustable bench to 90°. Place your dumbbells by your feet.

2. 02

   Sit tall on the edge of the bench with feet planted slightly in front, knees together, and chest up.

3. 03

   Pick up the dumbbells and let them hang at your sides with a neutral (palms-in) grip. Keep a small bend in your elbows to maintain tension—this is your start.

4. 04

   Brace your core, keep your back straight, and pin your elbows to your sides (don’t let them drift forward).

5. 05

   Curl the dumbbells up in a controlled motion as high as you can without swinging.

6. 06

   Squeeze at the top, then lower slowly back to the start, keeping your wrists neutral and shoulders relaxed.

7. 07

   Repeat for your target reps.