Seated Hammer Curls
Overview
This exercise focuses primarily on your biceps. Biceps are a two-headed muscle: the short head, which is the bulbous portion on the inside of your upper arm; and the long head, which is on the outside. The bicep extends all the way from your shoulder to your elbow, and allows you to both flex your arm up at the elbow, and supinate your arm, which is to say, turn your arm palm up.
Instructions
To begin, sit down at the end of the bench, feet planted firmly on the ground, back straight, shoulders back. Leave your hands in the neutral position.
Exhale as you curl upwards, keeping your palms facing you.
Inhale as you return to your starting position. You can do both at the same time or alternate, if you prefer.
Tips
A common mistake is letting your wrist bend. Be sure to keep your wrist straight. If your wrist bends, it means your weight is too heavy. Your forearm muscles are secondary in this exercise.
Choose a weight that allows you to do 15-20 reps for three sets.
Seated hammer curls really work the biceps, and I can’t recommend them enough. Thanks for watching!
