Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
Seated Hammer Curl Instructions
- Set up for the seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90-degree angle.
- Sit on the end of the bench with your feet out in front of you and your knees together.
- Pick the dumbbells up off the floor and let them hang by your sides with a neutral grip. Bend the arms slightly to keep tension on the biceps. This is the starting position for the exercise.
- With your back straight and your elbows tucked in at your sides, slowly curl up the dumbbells up as far as possible.
- Squeeze the biceps and slowly lower the dumbbells back to the starting position.
- Repeat for desired reps.
Seated Hammer Curl Tips
- Keep your elbows tucked in at your sides.
- Keep the rep timing slow, and control the weight on the way down.
- If you're using a flat bench, do not swing back as you curl the weight up. Focus on only allowing your forearms to move.
1 Comment
Don't you think 3min rest in-between each rep is too much time for resting the body