Seated Alternating Hammer Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Seated Alternating Hammer Curls
While seated in a sturdy, armless chair with a straight back, hold dumbbells at your sides with a neutral grip. Curl one dumbbell towards the shoulder, keeping the other stationary, then alternate. Ensure elbows remain pinned to your sides.
Common mistakes
Avoid using your back or swinging the weight. Ensure movements are controlled, focusing on the bicep and forearm.
Breathing
Inhale as you lower the dumbbell; exhale as you curl it up. Alternate and repeat.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
