Hammer Strength Plate Loaded Seated Biceps

The Hammer Strength Plate Loaded Seated Biceps is a plate loaded biceps machine that lets you run the curl in a fixed, seated position. Because your upper arms rest on a large elbow pad, you can no longer swing along with your back or your hips to get that last bit. The belt driven cam follows the strength curve of the biceps, so the resistance is right in every phase of the curl. Intended for the serious home gym, the personal training studio or the semi-professional space where arm training is more than a few sets at the end of the session.

Seated Biceps at a glance

• Belt driven cam: it follows the natural strength curve of the biceps, so the resistance is right at the bottom as well as at full flexion.
• XL elbow pad: a large and firm pad keeps your upper arms in place, so you cannot help the weight with your torso.
• Contoured elbow support: your arms end up in the right position by themselves, which stops them pulling out of line during the last reps.
• Ergonomic handles: a natural hand position keeps the pressure off your wrists during heavy sets.
• Starting resistance of 2 kg per working arm: unloaded the machine moves almost weightlessly, which makes warming up and technique work worthwhile.
• Up to five 20 kg plates: room to keep building for years on an isolation exercise.
• 11-gauge steel frame with powder coating: heavy gauge steel with an electrostatically applied layer, built for intensive use.
• Compact dimensions of 112 x 117 x 140 cm: the machine fits in a corner where a large strength machine will no longer go.

Why a fixed curl position helps

With standing curls using a barbell or dumbbells, movement almost always creeps into your back and hips in the last reps. That feels as though you can handle more, but the biceps actually gets less to deal with. On the Seated Biceps you are locked in and your upper arms rest on a large elbow pad, so that escape route falls away. You notice it straight away: the same load feels heavier, and the set stops when the muscle is done instead of when your technique slips. For anyone who has been training a while and is no longer making progress on arm work, that is often exactly the missing piece.

Resistance that follows the curl

The resistance runs via a belt and a cam matched to the strength curve of the biceps. With a dumbbell curl the heaviest point is halfway and the tension largely falls away at the top; here the load stays right through the whole path. The starting resistance is 2 kg per working arm, so unloaded the machine moves almost weightlessly. That lets you warm up light and build up in small steps per set, up to a maximum of five 20 kg plates.

Comfort and posture during the set

The elbow pad is extra large and dense in structure, so your upper arms stay supported and do not sink into the foam during heavy reps. The pad is contoured, so your arms come to lie in line with the working arms by themselves. The handles are ergonomically shaped for a natural wrist position, which during heavy curls is the difference between training on and stopping because of pressure on the wrists. The pads are moulded foam, so there is no wrapped filling that starts to shift over time.

Construction and placement

The frame is built from 11-gauge steel with an electrostatically applied powder coating, chosen for adhesion and wear resistance in daily use. The feet have holes with which you anchor the machine to the floor. At 112 cm long, 117 cm wide and 140 cm high this is one of the more compact machines in the plate loaded line, and at 103 kg unit weight it stands stable without you having to bolt it down. The build height of 140 cm makes it suitable for a basement or garage with a lower ceiling.

Worth knowing

Weight plates are not included and this machine has no storage pegs, so you will need a separate plate rack or another place to store them. Beyond that, this is a machine for a single isolation exercise: it adds nothing to your back, chest or leg work. It becomes interesting once arm training is a fixed part of your schedule and you want to be able to keep loading the biceps specifically. If you only have room for one or two machines, a multi gym gives you more exercises per square metre.

Frequently asked questions about the Seated Biceps

How much weight can I load on this machine?

You load a maximum of five 20 kg plates, on top of a starting resistance of 2 kg per working arm. For an isolation exercise like the biceps curl that is more than enough, even if you have been training arms specifically for years. Plates are not included, so you buy those separately. Standard Olympic plates fit on the loading peg.

Can I store plates on this as well?

No, this machine has no storage pegs for weight plates. So arrange a separate plate rack or a fixed storage spot near the machine, so you do not have to walk around the room between sets. That is mainly something to take into account in advance if you are placing several machines side by side. A number of other machines in this line do have those pegs on the frame.

Is this machine suitable for beginners?

Yes, and for beginners in particular a fixed path is pleasant because you do not have to stabilise the curl yourself. The starting resistance of 2 kg per working arm means you can practise virtually unloaded and then build up in small steps. The contoured elbow pad brings your arms into the right position by itself. That said, this is equipment from the professional segment, so for someone just starting out the investment is substantial for a single exercise.

How much space do I need?

The machine is 112 x 117 x 140 cm, which is compact for a strength machine. Allow some extra room for the seat and to change plates, so roughly half a metre clear all round. The build height of 140 cm fits under virtually any ceiling, including in a basement. At 103 kg unit weight the machine stays standing stable, although you can anchor it through the holes in the feet.

What is the difference with dumbbell curls?

The biggest difference is that here you cannot swing along. You are locked in and your upper arms rest on the elbow pad, so the biceps does the work without help from your back or hips. On top of that the belt driven cam keeps the resistance right through the whole path, while with a dumbbell curl the tension largely falls away at the top. Dumbbells stay interesting for stabilisation and variation; this machine is meant for loading specifically and heavily.

Do I have to anchor the machine to the floor?

You do not have to, but you can: the feet have holes for floor anchoring. At 103 kg unit weight plus the loaded plates, the machine stands stable enough on a level surface for normal sets. Anchoring is mainly worth it in a studio or shared space where the machine is used all day long. On a wooden upper floor, a solid and even surface matters more than the anchoring itself.