This exercise targets the brachialis to build lower arm strength through isolated isometric flexion of the elbow. It is an auxiliary utility exercise, which produces relative intensity on the head of the brachialis. It should receive supplementation by basic utility workouts, which produce absolute intensity on the synergist muscles to this exercise. These may involve any curls that focus on the biceps brachii or other synergists. The synergists in this exercise include the brachioradialis and the biceps brachii, while the stabilizers include the wrist flexors, the brachioradialis and the middle trapezius. A balanced routine for seated curls should include 2-4 sets of 8-10 repetitions to start, eventually reaching 5-6 sets of 12-15 repetitions through gradual increases in set length and number. As an alternative, start with longer sets and less weight and gradually add weight as it becomes comfortable. For relative tension relief, alternate between arms every 1-2 sets or as often as needed.
How to perform the seated hammer curl
Sit on a bench or an armless chair with a dumbbell in each hand, arms hanging down at your sides, turn your hands until your palms face in towards each other, and without moving your upper arms, slowly curl the weights up until the ends of the dumbbells reach your shoulders, your palms should still be facing in towards each other. Flex your biceps at the top, and then slowly return to the starting position.
