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Seated Hammer Curls

Seated Hammer Curls
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles


Exercise Type


Equipment Required


Experience Level




Force Type


Targeted Muscles: Biceps

Seated Hammer Curls Overview

Seated hammer curls are a good workout for developing the biceps because you can lift more weight while sitting, which more fully overloads your arms. It is because, in contrast to a typical hammer curl, your torso is already supported by a bench's backrest, removing the need for your core muscles to stabilize it. You can do it using weights, such as dumbbells, barbells, etc.

How to Do It?

  • Grab a flat bench or an adjustable bench and arrange a set of dumbbells at one end to prepare for the seated hammer curl. Adjust the back of the bench, if it is adjustable, to a 90-degree angle.
  • Kneel on the end of the bench with your feet out in front of you.
  • Your palms should be facing your body when you pick up the dumbbells from the floor and let them hang by your sides (neutral grip).
  • To transfer the strain to the biceps, bend your arms a little. It is where the exercise will begin.
  • Slowly curl the dumbbells up as high as possible while maintaining a straight back and tucked-in sides.

Seated Hammer Curls Tips

  • Maintain a tucked-in side position for your elbows.
  • Throughout the entire action, maintain tension on the biceps.
  • Slowly space out each rep while controlling the weight as it comes off.
  • Finally, avoid swinging back when curling the weight up on a flat bench. Remember to keep your forearms from moving at all.

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