The seated hammer curl is a popular exercise for building bigger biceps and forearms. The movement resembles hammering a nail—hence the name. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.
Builds biceps thickness
Builds the brachialis and brachioradialis muscles of the upper and lower arms
Eliminates lower-body momentum and enforces strict form