10 Best Dumbbell Seated Hammer Curl Alternatives for Limited Equipment

The Dumbbell Seated Hammer Curl is done seated with dumbbells. Ranked closest by our scoring: the Biceps Leg Concentration Curl and the Bodyweight Side Lying Biceps Curl.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Seated Hammer Curl

Dumbbell Seated Hammer CurlPlay demonstration
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Dumbbell Seated Hammer Curl
  1. Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended straight down.
  2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
  3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  4. Hold the contracted position for a brief pause as you squeeze your biceps.
  5. Inhale and slowly begin to lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Dumbbell Seated Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Seated Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Biceps Leg Concentration CurlPlay demonstration

    1. Biceps Leg Concentration Curl

    78% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want to work the biceps one side at a time.

    How to perform this exercise
    1. Sit on a bench with your legs spread apart and your feet flat on the ground.
    2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
    3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Seated Hammer Curl
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Hammer Curl
  2. Bodyweight Side Lying Biceps CurlPlay demonstration

    2. Bodyweight Side Lying Biceps Curl

    69% match
    • Biceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Dumbbell Seated Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Seated Hammer Curl
    • Equipment: bodyweight only, not free weights
  3. Bodyweight Kneeling Triceps ExtensionPlay demonstration

    3. Bodyweight Kneeling Triceps Extension

    45% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the triceps rather than the biceps.

    How to perform this exercise
    1. Kneel down on the ground with your knees hip-width apart.
    2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
    3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
    4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
    5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Hammer Curl
  4. HyperextensionPlay demonstration

    4. Hyperextension

    41% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the biceps.

    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  5. Hyperextension (On Bench)Play demonstration

    5. Hyperextension (On Bench)

    41% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not seated
  6. Inverted Row With StrapsPlay demonstration

    6. Inverted Row With Straps

    37% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the biceps.

    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Hammer Curl
  7. Bodyweight Standing Row (With Towel)Play demonstration

    7. Bodyweight Standing Row (With Towel)

    36% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Hammer Curl
  8. Triceps Dips FloorPlay demonstration

    8. Triceps Dips Floor

    36% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the edge of a chair or bench with your hands next to your hips, fingers pointing forward.
    2. Slide your butt off the front of the chair with your legs extended in front of you.
    3. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    4. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.
    5. Once you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Hammer Curl
  9. Three Bench DipPlay demonstration

    9. Three Bench Dip

    35% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
    2. Slide your butt off the bench, supporting your weight with your hands.
    3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
    4. Push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Dumbbell Seated Hammer Curl
  10. ElevatorPlay demonstration

    10. Elevator

    35% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Seated Hammer Curl

Why You Might Need a Dumbbell Seated Hammer Curl Alternative

You may substitute the Dumbbell Seated Hammer Curl for several reasons: shoulder or lower-back restrictions, lack of dumbbells, elbow irritation, or the need for different loading patterns. Standing or cable variants reduce lumbar loading and allow continuous tension; bands provide variable resistance to protect tender joints. For elbow pain, reduce range and emphasize slow eccentrics to limit tendon shear. Focus on neutral-grip positioning and minimizing shoulder flexion so the brachialis and biceps long head handle the load rather than the deltoid.

Dumbbell Seated Hammer Curl FAQ

What muscles does Dumbbell Seated Hammer Curl work?

The dumbbell seated hammer curl targets the brachialis and brachioradialis while also loading the biceps brachii. The neutral grip shifts emphasis away from supination, increasing elbow-flexor torque and reducing shoulder involvement when you keep the elbow pinned.

What is the best bodyweight alternative to Dumbbell Seated Hammer Curl?

A strong bodyweight alternative is towel rows with a neutral grip: drape a towel over a sturdy pole and row with elbows close to your sides to emphasize elbow flexion. Cue full scapular retraction and a controlled 2–3 second eccentric to load the brachialis and biceps effectively without weights.

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