Alternating Dumbbell Seated Hammer Curl
Build bigger biceps! Alternating dumbbell hammer curls target your biceps and forearms for maximum growth.
The Alternating Dumbbell Seated Hammer Curl mainly works the biceps and forearms. You'll need: dumbbells or exercise bench.
Required Equipment
Alternating Dumbbell Seated Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Forearm Flexor (brachioradialis)
Alternating Dumbbell Seated Hammer Curl Variations and Alternatives
How to do the Alternating Dumbbell Seated Hammer Curl
Start by sitting on a flat bench with your back straight and feet planted firmly on the floor.
Hold a dumbbell in each hand with a neutral grip (palms facing each other) and arms hanging by your sides.
Without moving your upper arms, exhale and curl one dumbbell toward your shoulder by flexing only your elbow.
Squeeze your bicep at the top of the movement and hold for a count, keeping your wrist straight and in line with your forearm.
Slowly lower the dumbbell back down to the starting position as you inhale.
Alternate arms and perform the curl with the other dumbbell.
Continue to alternate between each arm for the desired number of repetitions and sets.
Make sure to perform the exercise with controlled movements and avoid swinging the dumbbells or using momentum to lift the weight. This will help ensure that your biceps and forearms are fully engaged and receiving the maximum benefit from the exercise.
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Alternating Dumbbell Seated Hammer Curl FAQs
What muscles does the Alternating Dumbbell Seated Hammer Curl work?
The Alternating Dumbbell Seated Hammer Curl mainly works the biceps and forearms. The main muscles are the biceps brachii and brachioradialis.
What equipment do you need for the Alternating Dumbbell Seated Hammer Curl?
Dumbbells or exercise bench.
What workout day should the Alternating Dumbbell Seated Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Dumbbell Seated Hammer Curl variations and alternatives?
Similar exercises include the Alternating Band Incline Hammer Curl, Alternating Barbell Bicep Curl, Alternating Bottle-Weight Bicep Curl and Alternating Bottle-Weight Hammer Curl.
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