Focus on Biceps with Seated Alternating Hammer Curls

Seated Alternating Hammer Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders