Dumbbell Alternate Seated Hammer Curl

Instructions

1
Sit upright on a bench with back support. Position feet flat on the floor. Hold a dumbbell in each hand with arms extended at your sides, palms facing forward.
2
Maintain an upright torso position against the bench. Keep shoulders relaxed and retracted. Ensure elbows remain stationary at your sides throughout the movement.
3
Lower the dumbbells in a controlled manner by extending the elbows, allowing the weights to descend toward the starting position. Maintain a slight bend in the elbows at full extension.
4
Flex the biceps and curl the dumbbells upward by bending the elbows, bringing the weights toward shoulder height. Squeeze the biceps at the top of the movement, then return to the starting position with control.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids
EQUIPMENTDumbbell
DIFFICULTYBeginner

Overview

Focusing on the Dumbbell Alternate Seated Hammer Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.

Pro Tips

To maximize the Dumbbell Alternate Seated Hammer Curl, actively squeeze the Biceps Brachii at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids to maintain control of the Dumbbell.

Exercise Variations

  • Dumbbell Dumbbell Alternate Seated Hammer Curl
  • Cable Dumbbell Alternate Seated Hammer Curl
  • Banded Dumbbell Alternate Seated Hammer Curl

Frequently Asked Questions