Own Every Range
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VIDEO DEMO

Seated hammer curl

Regression of Hammer Curl

YouTube · OPEX Exercise LibrarySeated Hammer CurlWatch the demonstration

REGRESSION · HOW TO DO IT

Seated hammer curl

These steps are written specifically for the Seated hammer curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Seated hammer curl. Use a stable seated position and keep the pelvis still.

  2. 02
    Move the pattern

    Keep the thumbs pointing up as you bend the elbows and bring the weights toward the shoulders.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Pause without swinging the upper arms, then lower until the elbows are straight. Lower all the way.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

BICEPS & FOREARMS / 54

Short rangeShort range

Seated hammer curl

Sets: 3–4 · Reps: 8–15

Seated hammer curl is a regression of Hammer Curl. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neutral grip distributes demand across the biceps, brachialis, and brachioradialis while the elbow travels from open to flexed.