Maximize Arm Definition with Seated Hammer Curls

Seated Hammer Curls

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders