top of page
  • Writer's pictureDylan Kosek

Dumbbells - Seated Hammer Curls (Static Holds)

Updated: Apr 6, 2021

One of the greatest bicep exercises of all time in my opinion because of the dramatic, skin splintering pump this exercise brings out of you.

Doing seated hammer curls is taxing on your biceps on its own, but if you're looking for greater intensity, the addition of the static holds will surely push you to your limits.

Video Demonstration:


  • Seated at a 90 degree angle, shoulder blades squeezed and pressed against the seat.

  • Let your arms dangle to you side, then hammer curl both up and hold at a 90 degree angle in flexion.

  • Now alternate curling with each arm, counting down from 5 to 1, instead of resting your opposing bicep, hold it in flexion of roughly 90 degrees.

  • Continue curling until failure of form or strength.


Approach this exercise with progressive overload just as you would any other curl variation for optimal results. I enjoy this exercise a lot because you benefit from both muscle hypertrophy AND increased muscular endurance.

If you're looking for ways to take your physique to the next level, visit our home page and set up your free consultation by filling out the Flight Physiques Questionnaire. Flight Physiques specializes in goal specific workout routines customized completely to the client, along with fitness coaching services that hold you accountable and make transitioning into necessary adjustments easy.

179 views0 comments

Recent Posts

See All
bottom of page