Alternate hammer curl seated dumbbells

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face each other (neutral grip).
2. Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the neutral grip with your palm facing inward.
3. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
4. Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.

Form tips

• Keep your wrists straight to avoid putting unnecessary strain on them during the curls.
• Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
• Visualize the bicep contraction to enhance the mind-muscle connection for better results.