Seated Concentrated 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 Concentrated Hammer Curls
Sit on the edge of a chair, feet apart. Place elbows inside thighs, back slightly leaned forward. With dumbbells touching and in a hammer grip, curl towards your shoulders, keeping upper arms still.
Common mistakes
Avoid moving upper arms or arching back. Keep motions controlled.
Breathing
Inhale down, exhale up.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
