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All exercises

Dumbbell alternate seated hammer curl

Beginner

Dumbbell alternate seated hammer curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
  2. 2Keep your back straight and your elbows close to your torso.
  3. 3Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
  4. 4Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
  5. 5Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
  6. 6Repeat the movement with your left arm.
  7. 7Continue alternating arms for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Barbell alternate biceps curlBarbell
  • Ez bar seated close grip concentration curlEZ bar
  • Barbell curlBarbell
  • Dumbbell seated hammer curlDumbbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Dumbbell one arm seated bicep curl on exercise ballDumbbell
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell hammer curl on exercise ballDumbbell
Logged today · 90 seconds restDumbbell alternate seated hammer curl

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