What To Know
- Hammer curls seated are performed while sitting on a bench with your feet flat on the floor.
- If you’re a beginner or have back problems, seated hammer curls are a safer and more effective option.
- Seated hammer curls are better for beginners and those with back problems, while standing hammer curls are better for experienced lifters looking to build overall mass and strength.
Hammer curls are a popular exercise for building biceps. They can be performed seated or standing, and each variation offers its own unique benefits. In this article, we’ll compare hammer curls seated vs standing to help you determine which variation is best for your goals.
Hammer Curls Seated
Hammer curls seated are performed while sitting on a bench with your feet flat on the floor. This variation isolates the biceps more than the standing variation, as it reduces the involvement of the back and legs. It’s a great option for beginners or those with back problems.
Benefits:
- Isolates the biceps more effectively
- Reduces stress on the back and legs
- Can be performed with heavier weights
Hammer Curls Standing
Hammer curls standing are performed while standing with your feet shoulder-width apart. This variation allows you to use more weight and engage multiple muscle groups, including the biceps, forearms, and shoulders. It’s a great option for experienced lifters looking to build overall mass and strength.
Benefits:
- Allows for heavier weights
- Engages multiple muscle groups
- Improves coordination and balance
Which Variation is Better?
The best variation of hammer curls for you depends on your individual goals and abilities. If you’re a beginner or have back problems, seated hammer curls are a safer and more effective option. If you’re an experienced lifter looking to build overall mass and strength, standing hammer curls are a better choice.
Form for Hammer Curls Seated
1. Sit on a bench with your feet flat on the floor.
2. Hold a dumbbell in each hand, with your palms facing each other.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position.
Form for Hammer Curls Standing
1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand, with your palms facing each other.
3. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body.
4. Lower the dumbbells back down to the starting position.
Tips for Hammer Curls
- Use a weight that is challenging but allows you to maintain good form.
- Keep your elbows close to your body throughout the movement.
- Don’t swing your arms or use momentum to lift the weight.
- Focus on contracting your biceps at the top of the movement.
Variations of Hammer Curls
- Incline hammer curls: Performed on an incline bench, this variation increases the activation of the upper biceps.
- Decline hammer curls: Performed on a decline bench, this variation emphasizes the lower biceps.
- Reverse hammer curls: Performed with a supinated grip (palms facing your body), this variation targets the brachialis muscle.
Wrap-Up: Hammer Curls Seated vs Standing
Both seated and standing hammer curls are effective exercises for building biceps. Seated hammer curls are better for beginners and those with back problems, while standing hammer curls are better for experienced lifters looking to build overall mass and strength.
Information You Need to Know
Q: Which variation is more effective for building biceps?
A: Both variations are effective, but seated hammer curls isolate the biceps more effectively.
Q: Can I perform hammer curls with dumbbells or barbells?
A: Yes, you can use either dumbbells or barbells for hammer curls.
Q: How many sets and repetitions should I do?
A: Aim for 3-4 sets of 8-12 repetitions for each variation.
