Seated Hammer Curl

Exercise / Biceps, Forearm

Seated Hammer Curl

Seated hammer curls are a great exercise for building forearm and grip strength, as well as developing the brachialis and brachioradialis muscle, which is often underdeveloped in comparison to the biceps. The exercise can be performed with different weights and variations, including alternating arms or using a single arm at a time.

How to do:

Seated Hammer Curl

Here are the steps to perform seated hammer curls with proper form:

  1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with a neutral (hammer) grip, palms facing each other.
  2. Keep your elbows close to your sides, and engage your core to maintain a stable position.
  3. Slowly lift the dumbbells towards your shoulders by flexing your elbows, keeping your wrists and forearms in a neutral position.
  4. Pause for a moment at the top of the movement, and then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions, maintaining control and avoiding swinging the weights or using momentum.

Seated Hammer Curl Benefits

1- Increased arm size and strength: The exercise involves lifting weight against the force of gravity, which leads to muscular hypertrophy and increased strength over time. By targeting the muscles of the upper arm, seated hammer curls can help to increase muscle size and strength.

2- Improved forearm and grip strength: Holding a neutral grip during the exercise requires greater activation of the forearm muscles, which can lead to improved forearm and grip strength. This can be particularly beneficial for athletes, such as climbers or tennis players, who require strong grip strength.

3- Variety in training: Seated hammer curls provide a variation from traditional bicep curls and can help to break through plateaus in training. Incorporating seated hammer curls into your training routine can provide a new challenge for your muscles, leading to continued progress and gains.

4- Improved overall aesthetics: Strong and toned arms are a desired aesthetic for many individuals. Seated hammer curls can help to develop the muscles of the upper arm, leading to a more defined and toned appearance.

Seated Hammer Curl – Muscles Worked

Target - Brachioradialis
Synergists - Brachialis
Synergists - Biceps Brachii
Stabilizers - Flexor Carpi Radialis
Stabilizers - Extensor Carpi Radialis
biceps anatomy