Seated Hammer Curls

Exercise Description
Target Muscle Group	Biceps
Secondary Muscles	Forearms
Exercise Type	Strength
Equipment Required	Dumbbell
Experience Level	Beginner
Compound/Isolated	Isolated
Force Type	Pull

Targeted Muscles: Biceps

Seated Hammer Curls Overview

Seated hammer curls are a good workout for developing the biceps because you can lift more weight while sitting, which more fully overloads your arms. It is because, in contrast to a typical hammer curl, your torso is already supported by a bench's backrest, removing the need for your core muscles to stabilize it. You can do it using weights, such as dumbbells, barbells, etc.

How to Do It?

• Grab a flat bench or an adjustable bench and arrange a set of dumbbells at one end to prepare for the seated hammer curl. Adjust the back of the bench, if it is adjustable, to a 90-degree angle.
• Kneel on the end of the bench with your feet out in front of you.
• Your palms should be facing your body when you pick up the dumbbells from the floor and let them hang by your sides (neutral grip).
• To transfer the strain to the biceps, bend your arms a little. It is where the exercise will begin.
• Slowly curl the dumbbells up as high as possible while maintaining a straight back and tucked-in sides.

Seated Hammer Curls Tips

• Maintain a tucked-in side position for your elbows.
• Throughout the entire action, maintain tension on the biceps.
• Slowly space out each rep while controlling the weight as it comes off.
• Finally, avoid swinging back when curling the weight up on a flat bench. Remember to keep your forearms from moving at all.