TETSUDumbbell Alternate Seated Hammer Curl
The Dumbbell Alternate Seated Hammer Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Alternate Seated Hammer Curl
- Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Alternate Seated Hammer Curl work?
The Dumbbell Alternate Seated Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Alternate Seated Hammer Curl?
You need a dumbbell to perform the Dumbbell Alternate Seated Hammer Curl.
How many sets and reps of the Dumbbell Alternate Seated Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Alternate Seated Hammer Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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