Seated Hammer Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Hammer Curls
Sit on an armless chair, feet flat on the ground. Hold dumbbells with a neutral grip, arms extended down. Curl weights, keeping upper arms stationary.
Common mistakes
Avoid using momentum. Keep elbows close to the body but not close enough to hit the chair. Ensure straight wrists.
Breathing
Inhale when lowering dumbbells; exhale during the curl.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
