Seated Hammer Curl
Equipment
Keep your back straight, your feet flat on the floor and your core engaged throughout the exercise.
Slowly lift the dumbbells by curling your elbows while keeping your upper arms still, continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief moment as you squeeze your biceps.
Slowly begin to lower the dumbbells back to the starting position in a controlled movement. This completes one repetition.
Pro Tip
**Correct Grip**: Hold the dumbbells with a neutral grip, palms facing each other. This is the "hammer" position. Ensure your grip is firm but not overly tight to avoid unnecessary strain on your wrists. **Controlled Movement**: When lifting the dumbbells, use your biceps to pull the weights up while keeping your upper arms stationary. The movement should only occur at the elbow joint. One common mistake to avoid is using your back or shoulders to lift the weight, which can lead to injury and less effective targeting of the biceps. **Full Range of Motion**: Lower the weights back down until your arms are fully extended. This ensures you're working through the