Exercises
Biceps
Seated Hammer Curl 21s
Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
- 1Sit tall and hold the dumbbells with a neutral grip (palms facing each other).
- 2Perform 7 partial reps in the bottom half of the range (bottom to mid).
- 3Perform 7 partial reps in the top half (mid to top).
- 4Finish with 7 full-range reps.
Tip: keep the neutral grip throughout — that's what makes it a hammer variation instead of a standard curl.