Video source
Arms

Close grip seated hammer curl

A killer move for building biceps and forearm thickness

How to do close grip seated hammer curls with dumbbells:

  1. Sit on a bench with your feet flat on the floor, legs apart.
  2. Hold a dumbbell in each hand, between your legs, and bring them together with your elbows close to your knees.
  3. Engage your core and keep your back straight.
  4. Curl the dumbbells upward toward your shoulders, while keeping your palms facing each other.
  5. Squeeze at the top, focusing on your biceps and forearms.
  6. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
  7. Repeat!

Muscle groups worked

Benefits

The bicep muscles are the primary focus here, but hammer curls also shift a significant amount of work to the brachialis and brachioradialis, which can help develop thicker arms, especially around the forearm-bicep connection.