The Dumbbell Seated Hammer Curl is a variation of the traditional bicep curl that targets the biceps as well as the forearms. This exercise is great for building overall arm strength and can help improve grip strength.
How to perform
To perform the Dumbbell Seated Hammer Curl, follow these steps:1. Sit on a bench with your back straight and your feet flat on the ground.
2. Hold a dumbbell in each hand with your palms facing inwards towards your body (hammer grip).
3. Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
4. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight. Focus on squeezing your biceps at the top of the movement.
5. Lower the dumbbells back down to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.
Tips:
- Make sure to maintain good posture and keep your core engaged throughout the exercise.
- Avoid swinging your body or using momentum to lift the weights.
- Control the movement and focus on the contraction of your biceps and forearms.
- Start with a lighter weight to ensure proper form and technique before increasing the resistance.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.