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Dumbbell Alternate Seated Hammer Curl

Dumbbell Alternate Seated Hammer Curl

The Dumbbell Alternate Seated Hammer Curl is an effective upper-body exercise that targets the biceps and forearms. It is a variation of the traditional bicep curl that offers unique benefits for muscle development and strength. This exercise is typically performed seated, which helps stabilize the body, allowing for better isolation and focus on the targeted muscles. To perform the Dumbbell Alternate Seated Hammer Curl, you'll need a pair of dumbbells and a flat bench. Sit on the bench with your back straight and your feet firmly planted on the ground. Hold a dumbbell in each hand with a neutral grip, where your palms face each other. Start the exercise by allowing your arms to hang naturally at your sides, fully extended. Slowly curl one dumbbell up toward your shoulder while maintaining a neutral grip, keeping your palms facing each other throughout the movement. Focus on squeezing your bicep muscles at the top of the curl for maximum contraction. Lower the dumbbell back down in a controlled manner, and repeat the movement on the opposite side. The Dumbbell Alternate Seated Hammer Curl not only helps to build strength and size in the biceps and forearms but also engages the brachialis muscle, which lies underneath the biceps. This exercise can improve elbow and wrist stability, making it beneficial for various functional movements and daily activities. Incorporate the Dumbbell Alternate Seated Hammer Curl into your upper-body workout routine to develop well-rounded arm muscles and enhance overall upper-body strength. Start with a weight that challenges you but allows you to maintain proper form throughout each set. As you progress, you can gradually increase the weight to continue challenging your muscles and promoting growth. Remember, proper form and control are essential for this exercise. Avoid swinging or using momentum to lift the dumbbells, as this can diminish the effectiveness of the exercise and put unnecessary strain on the joints. As with any exercise, always listen to your body and adjust the weight or range of motion as needed to avoid injury and ensure a safe and effective workout.


  • Sit on a bench with your back straight and hold a dumbbell in each hand, palms facing your torso.
  • Keep your arms close to your torso and your elbows stationary.
  • Exhale and curl one dumbbell up to shoulder level while keeping your upper arm stationary.
  • Continue to raise the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder level.
  • Inhale and slowly lower the dumbbell back to the starting position.
  • Repeat the curl movement with the opposite arm.
  • Continue alternating between arms until you have completed the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to ensure maximum effectiveness and to prevent injury.
  • Engage your core muscles by keeping your abs tight and your back straight throughout the movement.
  • Start with lighter dumbbells and gradually increase the weight as you become more comfortable with the exercise.
  • Keep your elbows close to your sides and avoid swinging or using momentum to lift the dumbbells.
  • Control the movement by slowly lowering the dumbbells back down to the starting position.
  • Incorporate a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top of the movement.
  • Exhale as you lift the dumbbell and inhale as you lower it to optimize breathing and oxygen flow.
  • Allow for proper recovery by scheduling rest days between workouts to give your muscles time to repair and grow stronger.
  • Consider adding variations to your routine, such as performing seated hammer curls using both dumbbells simultaneously or alternating arms for a different challenge.
  • Remember to fuel your body with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats to support muscle growth and overall fitness.

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