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Exercise Description |
|
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Target Muscle Group |
Biceps |
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Secondary Muscles |
Forearms |
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Exercise Type |
Strength |
|
Equipment Required |
Dumbbell |
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Experience Level |
Beginner |
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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.
