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Instructions
- Sit on a musculation bench with a dumbbell in each hand, arms fully extended by your sides with palms facing your torso.
- Keep your elbows close to your torso and curl the dumbbells by contracting your biceps while maintaining the neutral grip.
- Continue curling until the dumbbells are at shoulder level, then pause briefly at the top.
- Slowly lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical Tips
- Maintain a straight back and keep your shoulders relaxed throughout the movement.
- Do not swing the weights or use momentum; focus on controlled execution.
- Keep your elbows fixed and close to your body during the curl.
Breathing Tips
- Exhale as you lift the dumbbells.
- Inhale as you lower the dumbbells back down.
Medical restrictions
- Avoid if you have elbow tendinitis or medial epicondylitis.
- Use caution if recovering from a shoulder impingement.
- Consult a specialist if experiencing wrist pain during curling motions.
The Seated Hammer Curl is a foundational strength-training exercise designed to build size and strength in the upper arms, specifically the biceps and forearms. Performed in a seated position using dumbbells, this variation minimizes body momentum and increases muscular isolation, making it ideal for focused arm development. The hammer grip—where the palms face each other throughout the movement—places less strain on the wrists and shifts some of the workload to the brachialis and brachioradialis, enhancing overall arm density. This exercise is particularly effective for beginners due to its controlled mechanics and reduced lower-body involvement. Additionally, the seated posture encourages proper form and discourages compensatory movement, ensuring that the targeted muscles are worked more efficiently. Whether you're aiming to enhance arm aesthetics or improve grip strength, the Seated Hammer Curl is a reliable addition to any upper-body training regimen. It's commonly included in bodybuilding, general fitness, and strength-building programs due to its simplicity and effectiveness.
What muscles do Seated Hammer Curls work?
Seated Hammer Curls primarily target the biceps while also engaging the brachialis and brachioradialis muscles, making them excellent for overall arm development.
Is the Seated Hammer Curl better than standing?
The Seated Hammer Curl offers better isolation of the arm muscles by reducing body momentum, making it ideal for focused biceps and forearm development.
Can beginners do Seated Hammer Curls?
Yes, Seated Hammer Curls are beginner-friendly and promote good form due to the seated position, making them ideal for those new to strength training.
How heavy should I go with Seated Hammer Curls?
Start with a moderate weight that allows full control and proper form throughout the set; increase gradually as strength improves.
Do Seated Hammer Curls improve grip strength?
Yes, because they engage the forearm muscles, Seated Hammer Curls help build grip strength in addition to arm size.