Exercise library · Biceps
Alternate Hammer Curl Seated Dumbbells
The Alternate Hammer Curl Seated Dumbbells is a dumbbell exercise that targets the biceps, with the forearms assisting. Follow the 6 steps below and watch the demo to check your form.
Step by step
- Sit on a bench with your back straight and feet flat on the floor, holding a dumbbell in each hand with your arms fully extended.
- Keep your palms facing inward in a neutral grip.
- Curl the right dumbbell upward toward your shoulder while keeping your elbow close to your torso.
- Squeeze your biceps at the top, then slowly lower the dumbbell back to the starting position.
- Repeat the curl with your left arm while maintaining stability in your torso.
- Continue alternating arms for the desired number of repetitions.
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