Build Arm Strength with Seated Double Close Hammer Curl Into Double Tricep Extension

Seated Double Close Hammer Curl Into Double Tricep Extension

Rep Range

4-8

Hints

Ensure you're securely seated on the edge of a sturdy, armless chair. Spreading your legs allows adequate space for the dumbbells to move without obstruction. Position the dumbbells between your legs, ensuring they are touching, with palms facing each other. Your posture is essential; maintaining a straight back throughout the routine will safeguard against potential back strain. Initiate the exercise with two hammer curls, keeping the dumbbells together and your elbows pinned securely to your sides. The objective is to keep the movement controlled and isolate the biceps. After completing the second curl, carefully transition to lifting the dumbbells over your head. Ensure a smooth motion, preserving a slight bend in the elbows to protect the joint and to maintain tension on the target muscles. As you prepare for the tricep extensions, position the dumbbells behind your head, paying careful attention to keep your elbows pinned. The focus here is on isolating the triceps while ensuring the upper arms remain stationary. After completing two tricep extensions, follow the same path to return the dumbbells to the starting position, getting ready for the next set.

Common Mistakes

It's common to use momentum, especially when transitioning from the hammer curls to the tricep extensions. Avoid this, as it can lead to poor form and potential injury. During the tricep extensions, ensure your elbows remain close to your head, as flaring them out can reduce the effectiveness of the exercise and place unnecessary strain on the shoulders.

Breathing

Take a deep breath as you begin the hammer curls. Exhale at the top of each curl. Inhale again as you lift the dumbbells over your head, and exhale during the descent of the tricep extension. Repeat the breathing pattern for the second extension. This rhythm ensures your muscles receive a steady oxygen supply and maintains core stability.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Triceps

Secondary Muscles

Forearm, Shoulders, Traps, Rhomboids

Tertiary Muscles

Erector Spinae, Teres, Major, Teres Minor, Infraspinatus, Latissimus Dorsi