Description

The dumbbell alternate seated hammer curl is an isolation exercise that targets the biceps, specifically emphasizing the brachialis and brachioradialis muscles.

Starting Position

Sit upright on a bench with a dumbbell in each hand, palms facing each other, and elbows close to your sides.

Technical Execution

Slowly curl one dumbbell up towards your shoulder while keeping the other arm stationary. Lower the working arm back down in a controlled manner and alternate sides.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom of the movement and contracting the biceps at the top without swinging the weights.

Variations

Variations include standing hammer curls, alternating hammer curls, and hammer curls with a twist at the top of the movement.

Common Mistakes

Common mistakes include using momentum to swing the weights, leaning back excessively, and not maintaining proper wrist alignment.

Practical Advice

To maximize results, focus on controlled movements with a full range of motion, emphasizing the contraction of the biceps at the top of the movement.

Additional Notes

This exercise can help improve overall arm strength and size when combined with a well-rounded workout routine.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms