Dumbbell Alternate Seated Hammer Curl

The Dumbbell Alternate Seated Hammer Curl is a fantastic exercise that primarily targets the biceps brachii, brachialis, and brachioradialis muscles. This exercise is performed while seated, making it suitable for those who prefer a seated position or have stability issues while standing. To perform the Dumbbell Alternate Seated Hammer Curl, you will need a set of dumbbells and a sturdy chair or bench. Begin by sitting upright with your feet planted firmly on the ground and your back supported against the backrest. Hold a dumbbell in each hand, palms facing inward in a neutral grip position. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while maintaining a neutral wrist position. As you lift the weight, focus on contracting your bicep muscles and keeping your elbows close to your sides. Pause for a brief moment at the top of the movement before slowly lowering the dumbbell back down to the starting position. Repeat the movement on the other side, alternating arms throughout the entire set. It's crucial to maintain proper form during the exercise, avoiding any swinging or jerking motions that could reduce the effectiveness of the exercise and put unnecessary strain on your joints. The Dumbbell Alternate Seated Hammer Curl is a versatile exercise that can be integrated into your arm or upper body workouts. By regularly incorporating this exercise into your routine, you can develop stronger and more toned biceps while also engaging other muscles in your arms and forearms. Remember to start with a weight that challenges you, but also allows you to perform the exercise with proper form.

Instructions

• Sit on a bench with your back straight and abs engaged.
• Hold a dumbbell in each hand with your palms facing inwards towards your body.
• Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps.
• Continue to lift the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
• Hold the contracted position for a brief pause as you squeeze your biceps.
• Inhale and slowly begin to lower the dumbbells back to the starting position, resisting the urge to swing your arms.
• Repeat the movement on the opposite arm and continue alternating arms for the desired number of repetitions.

Tips & Tricks

• Start with lighter weights and gradually increase the weight as you get stronger.
• Focus on maintaining proper form throughout the movement to prevent injury and maximize the exercise's effectiveness.
• Inhale as you lower the dumbbell and exhale as you curl it up.
• Incorporate this exercise into your arm and bicep focused workouts to target different muscle groups.
• Use controlled and a smooth motion during the curl to fully engage your biceps.
• Ensure that you are seated with your back supported and feet flat on the ground for stability.
• Experiment with different grip positions to target specific areas of your biceps.
• Consider incorporating drop sets or supersets to increase the intensity of your workout.
• Don't swing your body or use momentum to lift the weights, focus on isolating the bicep muscle.
• Include proper warm-up and cooldown exercises before and after performing this exercise.