Seated Biceps Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Standing Hammer Curl
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Biceps Hammer Curl Overview: The Seated Biceps Hammer Curl is a focused upper-arm exercise that primarily targets the biceps while also engaging the forearms, particularly the brachioradialis. Performed with dumbbells while seated, this exercise emphasizes elbow flexion with a neutral (hammer) grip, helping to build both biceps thickness and forearm strength. Being an isolation movement, it allows for controlled, precise motion, minimizing the involvement of other muscle groups and reducing the risk of using momentum. This makes it an effective choice for developing arm definition and enhancing overall arm stability.
How to Perform
Sit on a flat bench with your feet firmly planted on the floor, hip-width apart, and hold a dumbbell in each hand with a neutral (hammer) grip, palms facing each other.
Keep your back straight, chest lifted, and shoulders relaxed. Your arms should hang naturally at your sides, elbows close to your torso.
Engage your core to maintain stability throughout the movement.
Slowly curl both dumbbells upward toward your shoulders by bending at the elbows, keeping your palms facing each other and elbows stationary at your sides.
Pause briefly at the top of the movement when the dumbbells are near shoulder level, fully contracting the biceps and forearms.
Gradually lower the dumbbells back to the starting position, controlling the movement to maximize tension on the biceps and forearms.
Repeat for the desired number of repetitions while maintaining proper form, avoiding swinging or using momentum.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows tucked close to your sides to ensure maximum biceps engagement.
Maintain a neutral (hammer) grip throughout the entire movement.
Avoid swinging the dumbbells; control both the upward and downward phases.
Focus on slow, deliberate movements to fully activate the biceps and forearms.
Keep your back straight and chest lifted to prevent using momentum.
Exhale as you curl the dumbbells up and inhale as you lower them down.
Don’t lock out your elbows at the bottom; keep slight tension in the muscles.
Use a weight that allows proper form rather than lifting too heavy.
Pause briefly at the top to maximize the contraction in your biceps and forearms.
Keep your core engaged to maintain stability and prevent leaning backward.
How Not to Perform
Do not swing your torso or use your back to lift the dumbbells, as this shifts focus away from the biceps.
Avoid letting your elbows drift forward or outward; they should stay close to your sides.
Don’t use excessively heavy dumbbells that force you to jerk or momentum-lift the weight.
Do not fully lock out your elbows at the bottom, which reduces constant tension on the biceps.
Avoid rapid, uncontrolled movements; rushing decreases effectiveness and increases injury risk.
Do not let your wrists bend or twist; keep a neutral grip throughout the exercise.
Avoid leaning backward or forward, which can strain your lower back and reduce biceps activation.
Do not shrug your shoulders or engage traps excessively; focus should remain on biceps and forearms.
Avoid holding your breath; maintain steady breathing to support muscle control and endurance.
Do not neglect engaging your core; a weak or relaxed core can compromise stability and form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
