If you’re looking for bicep isolation movements, it’s hard to argue against the value of waiter curls. Alternatively, you can opt for a lighter dumbbell and use the exercise to create definition in the arms.

By selecting quite a heavy dumbbell, you can really focus on developing explosive power and strength in the biceps by isolating them during the movement. One of the reasons we like the waiter curl so much is that it is actually a very versatile exercise.

The dumbbell should not rotate as your palms should remain facing upwards.Ĭoach’s Tip – Like any sort of bicep curl, form is everything… so keep your back straight and squeeze your shoulder blades together to adopt good posture during the movement.

Hold for a moment, before slowly lowering the dumbbell back down. Contract your biceps to lift the dumbbell upwards by bending at the elbows.

Start the movement with arms slightly bent, with the dumbbell resting on your hands.

Your wrists will stay bent back (so your palms face upwards) during the whole movement to provide a flat surface for the dumbbell to rest on, but also to open up the bicep heads more during the movement.

The purpose of the exercise is to try and isolate the biceps, so by resting the dumbbell on your hands, you are focusing exclusively on contracting the biceps to lift the dumbbell. Holding the dumbbells will require grip and consequently activate the forearms. It is important to rest the dumbbell plate on your hands, instead of “holding” the dumbbell. You’ll probably find dumbbells that use plates are easier to do this with.

Rest the flat side of a single dumbbell on both your hands.

Understanding and improving core strength. European Journal of Applied Physiology, 77(1–2), 170–175. A comparison of strength and muscle mass increases during resistance training in young women. So it can be harder to lift truly heavy weights when your attention is effectively split in half. With regular hammer curls, on the other hand, your force output is always divided between your core muscles and your arms muscles.

Sitting hammer curls also allow you to lift more weight because when you only have to focus on a few small muscles, your nervous system can output all its force to that particular area, namely your arms. This is because when you do them in a seated position, you don't have to think about keeping your core tight because the bench provides the necessary stability by default.Īs a result, seated hammer curls let you focus 100% of your attention on blasting your brachialis and biceps, which could lead to faster muscle growth if your diet and recovery are good. Seated hammer curls are a bodybuilder's best friend because they isolate your biceps, brachialis, and brachioradialis better than any other type of hammer curl. However, there are a couple of disadvantages that you need to take into account before deciding whether this exercise is feasible to include in your workout routine. Seated dumbbell hammer curls have some distinct advantages over the regular version and certainly over the decline hammer curl. Squeeze your arm muscles momentarily and then lower the weights until your elbows are locked out.Keep curling until your biceps and forearms make contact.With the dumbbells by your sides, curl the weights toward your shoulders.Grab two dumbbells with a neutral grip, and then sit on the bench with your back against the backrest.Set the backrest of an adjustable bench to 90 degrees.Equipment Needed: Dumbbells, weight bench.Secondary Muscles: Forearm flexors, forearm extensors.Main Muscles: Biceps brachii, brachialis, brachioradialis.The verdict: Are sitting hammer curls a good bicep builder? Seated hammer curls exercise details

Dumbbell hammer curl