Strengthen Biceps with Seated Concentrated Hammer Curls

Seated Concentrated Hammer Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders