Dumbbell Alternate Seated Hammer Curl
Expert Advice
Keep your wrists neutral to fully engage the brachialis and brachioradialis along with the biceps.
How-to-do Steps
- Sit on a bench with a dumbbell in each hand, palms facing your body.
- Keep your back straight and chest up.
- Curl one dumbbell up to your shoulder while keeping your palm facing your body.
- Lower the dumbbell back down and repeat with the other arm.
- Alternate arms for the desired number of repetitions.
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Muscles Worked
Dumbbell Alternate Seated Hammer Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps100%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Alternate Seated Hammer Curl work?
Dumbbell Alternate Seated Hammer Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Alternate Seated Hammer Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Alternate Seated Hammer Curl suitable for beginners?
Dumbbell Alternate Seated Hammer Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
