Dumbbell Alternate Seated Hammer Curl
Build powerful biceps and forearms with the Dumbbell Alternate Seated Hammer Curl. This exercise isolates your arm muscles for focused strength and growth.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Alternate Seated Hammer Curl
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Dumbbell Seated Alternate Hammer Curl on Exercise Ball
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Dumbbell One Arm Seated Hammer Curl
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Dumbbell Alternate Hammer Srtict Curl
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Description
A strength training exercise that targets the biceps and forearms. The individual is seated and alternates curls with a dumbbell in each hand in a hammer grip.
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How to do Dumbbell Alternate Seated Hammer Curl
- 01Setup
Sit upright on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each body).
- 02Setup
Allow your arms to hang fully extended at your sides, keeping your chest up and shoulders slightly back.
- 03
Exhale as you curl one dumbbell upwards towards your shoulder, keeping your elbow stationary and tucked close to your torso.
- 04
Squeeze your bicep and forearm at the top of the movement, then slowly lower the dumbbell back to the starting position with control as you inhale.
- 05
Immediately repeat the curling motion with the other arm, alternating sides until you complete the desired number of repetitions for each arm.
Tips
- Maintain a strict form by keeping your elbows tucked close to your torso throughout the movement to maximize bicep and forearm engagement.
- Control the eccentric phase: slowly lower the dumbbell back down, resisting gravity to increase time under tension and muscle growth.
- Avoid momentum: do not swing the dumbbells up; instead, use controlled muscle contraction to lift and lower the weight.
- Focus on the squeeze: consciously contract your biceps and forearms at the peak of the curl for a more effective muscle activation.
Common mistakes
- Swinging the dumbbells up reduces muscle activation; instead, use a controlled motion, lifting the weight purely with your bicep and forearm.
- Allowing your elbows to flare out shifts tension away from the target muscles; keep them tucked close to your sides to maintain isolation.
- Rushing the negative (lowering) phase diminishes muscle growth; focus on a slow, controlled descent to maximize time under tension.
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Get Ellim — FreeQuestions
Is Dumbbell Alternate Seated Hammer Curl good for beginners?
Dumbbell Alternate Seated Hammer Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Alternate Seated Hammer Curl?
You need Dumbbell to perform Dumbbell Alternate Seated Hammer Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Alternate Seated Hammer Curl?
Maintain a strict form by keeping your elbows tucked close to your torso throughout the movement to maximize bicep and forearm engagement. Control the eccentric phase: slowly lower the dumbbell back down, resisting gravity to increase time under tension and muscle growth. Avoid momentum: do not swing the dumbbells up; instead, use controlled muscle contraction to lift and lower the weight. Focus on the squeeze: consciously contract your biceps and forearms at the peak of the curl for a more effective muscle activation.
What are common mistakes when doing Dumbbell Alternate Seated Hammer Curl?
Swinging the dumbbells up reduces muscle activation; instead, use a controlled motion, lifting the weight purely with your bicep and forearm. Allowing your elbows to flare out shifts tension away from the target muscles; keep them tucked close to your sides to maintain isolation. Rushing the negative (lowering) phase diminishes muscle growth; focus on a slow, controlled descent to maximize time under tension.
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Free · iPhone only · Available on the App Store