Dumbbell alternate seated hammer curl

How to do it

1. 1Sit on a bench holding a dumbbell in each hand with palms facing your torso and arms extended downwards.
2. 2Keep your back straight and elbows close to your torso.
3. 3Exhale and curl the dumbbell in your right hand toward your shoulder, keeping the upper arm still.
4. 4Continue lifting until the biceps are fully contracted and the dumbbell is at shoulder height.
5. 5Pause briefly, then inhale and lower the dumbbell slowly back to the starting position.
6. 6Repeat the movement with the left arm.
7. 7Continue alternating arms for the desired number of reps.

More biceps exercises

• Barbell prone incline curlBarbell
• Barbell standing wide-grip curlBarbell
• Cable close grip curlCable
• Ez barbell reverse grip curlEZ bar
• Cable standing inner curlCable
• Dumbbell standing one arm concentration curlDumbbells
• Dumbbell lying wide curlDumbbells
• Barbell curlBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.