Exercise library · Biceps
Alternating Hammer Curls Seated Dumbbells
The Alternating Hammer Curls 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.
- Let your arms hang fully extended at your sides with 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 using the same controlled motion.
- Continue alternating arms for the desired number of repetitions while keeping your torso stable and avoiding swinging.
Related exercises
Alternate Biceps Curl Standing DumbbellsBiceps · Dumbbell
Alternate Hammer Curl Standing DumbbellsBiceps · Dumbbell
Alternate Hammer Curl Seated DumbbellsBiceps · Dumbbell
Alternate Inclined Dumbbell CurlBiceps · Dumbbell
Alternating Biceps Curl Seated DumbbellsBiceps · Dumbbell
Concentration Curls DumbbellBiceps · Dumbbell
One of 800 exercises in Bravel
Video demos, your previous weights and reps in every set, and a log of everything you lift. Join the waitlist and get all of them at launch.
Launching soon