Movement overview

The Dumbbell Seated Alternate Hammer Curl is an isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles. This exercise is performed while seated to minimize body movement and focus on the arms. The hammer grip, with palms facing each other, emphasizes the forearm muscles and provides a unique stimulus to the biceps.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keep your back straight and your core engaged throughout the exercise.
3. Start with your arms fully extended at your sides.
4. Curl one dumbbell upward by bending your elbow, keeping your upper arm stationary.
5. Continue lifting until the dumbbell is at shoulder level, maintaining the hammer grip.
6. Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
7. Repeat with the opposite arm while keeping the first arm stationary.
8. Alternate arms for the desired number of repetitions.

Technical tips

• Maintain a controlled motion to maximize muscle engagement and prevent injury.
• Avoid swinging or using momentum; focus on isolating the biceps and forearms.
• Keep your elbows close to your body to ensure proper form and effectiveness.
• Exhale as you lift the dumbbell and inhale as you lower it.
• Use a weight that allows you to perform each repetition with proper form without straining.
• Focus on squeezing the biceps at the top of each curl for maximum contraction.