Get Stronger Arms with Seated Alternating Hammer Curls

If you’re looking to tone and strengthen your arms, then the seated alternating hammer curl is an exercise you won’t want to skip. This simple but effective exercise can be done with dumbbells or resistance bands, making it a great addition to any at-home or gym workout routine. In this article, we’ll break down everything you need to know about seated alternating hammer curls, including the muscles they work, their effectiveness, and whether they’re better than standing hammer curls.

What Is A Seated Alternating Hammer Curl

A seated alternating hammer curl is a strength-training exercise that focuses on building and toning the biceps and forearms. This exercise is a variation of the traditional bicep curl, but instead of holding the weights with your palms facing up, your palms will face each other, or in a “hammer-style” grip.

The alternating hammer curl targets the biceps, which are responsible for flexing the elbow joint, and the forearms, which help to stabilize the weight during the movement. This exercise can also help to improve grip strength, making it a great addition to any full-body workout routine.

The seated position during the exercise helps to eliminate any momentum or swinging that might occur during a standing bicep curl, making it a safer and more controlled movement. Additionally, by isolating each arm individually, you can focus on maintaining proper form and really feeling the contraction in the muscles.

 

How To Do A Seated Alternating Hammer Curl

1. Sit on a bench with your feet flat on the ground and your back straight.

2.Hold a dumbbell in each hand with a neutral grip (palms facing each other) and your arms fully extended down by your sides.

3. Curl one dumbbell towards your shoulder, keeping your elbow close to your side and your wrist in a neutral position.

4. Pause briefly at the top of the movement and then slowly lower the weight back down to the starting position.

5.Repeat the movement with your other arm, alternating between arms with each repetition.

6.Perform 3-4 sets of 10-15 repetitions per arm, resting 60-90 seconds between sets.

It’s important to maintain proper form throughout the exercise to ensure that you are targeting the intended muscle groups. Keep your elbows close to your sides and avoid swinging or using momentum to lift the weight. Keep your wrists in a neutral position throughout the movement to avoid unnecessary stress on your wrists.

Additionally, you can increase the intensity of the exercise by increasing the weight of the dumbbells or by performing the exercise at a slower tempo. Remember to start with a weight that is challenging but manageable and gradually increase the weight as you become stronger.

What Muscles Do Alternate Hammer Curls Work

Seated alternating hammer curls are a compound exercise that works multiple muscle groups in the arms. In addition to the biceps, which are the primary muscle group targeted by this exercise, alternate hammer curls also engage the brachialis and brachioradialis muscles in the arms.

The brachialis muscle is located beneath the biceps and plays an important role in elbow flexion. It is often overlooked in traditional bicep curls but is targeted more effectively in hammer curls. A study published in the Journal of Strength and Conditioning Research found that hammer curls resulted in greater activation of the brachialis muscle than traditional bicep curls.

The brachioradialis muscle is located in the forearm and also plays a role in elbow flexion. Hammer curls engage this muscle more effectively than traditional bicep curls due to the neutral grip position of the exercise. A study published in the International Journal of Sports Medicine found that hammer curls resulted in greater activation of the brachioradialis muscle than traditional bicep curls.

Furthermore, the seated position during alternate hammer curls helps to isolate the arms and reduces the involvement of other muscle groups. This makes it an effective exercise for targeting the biceps, brachialis, and brachioradialis muscles specifically.

 

Are Seated Hammer Curls Effective

Yes! Seated hammer curls can be a highly effective exercise for building strength and muscle in the biceps and forearms. Because you’re isolating each arm individually, you can focus on maintaining proper form and really feeling the contraction in the muscles. Plus, the seated position helps to eliminate any momentum or swinging that might occur during a standing bicep curl, making it a safer and more controlled movement.

A study published in the International Journal of Sports Medicine compared the muscle activation and strength gains of seated hammer curls and standing barbell curls. The results showed that both exercises produced similar levels of muscle activation and strength gains in the biceps and forearms. However, the seated hammer curl was found to produce less stress on the lower back and knees, making it a safer exercise for individuals with lower back or knee issues.

Moreover, seated hammer curls allow for a more isolated exercise, which can help to target the biceps and forearms more effectively. This exercise also reduces the use of momentum and cheating that can often occur during standing bicep curls.

 

Are Seated Hammer Curls Better Than Standing

Whether seated hammer curls are better than standing hammer curls really depends on your individual goals and preferences. Standing hammer curls can be a great way to incorporate more total-body movement into your workout, as they require more core and lower body engagement to maintain proper form. However, if you’re looking to isolate and really target your biceps, seated hammer curls may be the way to go. Additionally, if you have any issues with balance or stability, the seated position may be more comfortable and safe for you.

 

Conclusion

Overall, seated alternating hammer curls are a simple yet effective exercise that can help you build stronger, more defined biceps and forearms. Whether you choose to do them seated or standing, make sure you focus on maintaining proper form and really feeling the contraction in the muscles. And as always, if you have any questions or concerns, don’t hesitate to consult with a certified personal trainer or strength and conditioning specialist.