Alternate Hammer Curl Seated Dumbbells
Primary muscles: Biceps, Brachialis
Secondary muscles: Forearms
Free Weights
Dumbbells
How to do the Alternate Hammer Curl Seated Dumbbells
- Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face each other (neutral grip).
- Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the neutral grip with your palm facing inward.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
- Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.
Form tips
- Keep your wrists straight to avoid putting unnecessary strain on them during the curls.
- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Visualize the bicep contraction to enhance the mind-muscle connection for better results.
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