Dumbbell Alternate Seated Hammer Curl

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Sit on a bench with your feet flat on the floor and a dumbbell in each hand, palms facing your torso. Let your arms hang straight down by your sides.
2. Keep your elbows close to your body and curl the right dumbbell towards your shoulder by bending your elbow. Keep your palm facing inward throughout the movement.
3. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
4. Repeat the movement with your left arm while keeping the right arm extended. Continue alternating arms for the desired number of repetitions.

Form tips

• Keep your wrists straight and aligned with your forearms throughout the exercise.
• Focus on using your biceps to lift the weight, avoiding any swinging or using momentum.
• Breathe out as you curl the dumbbell up and breathe in as you lower it.