Hammer Curl - Seated, Alternate (Dumbbell)

Sit on bench. Alternating arms, curl dumbbell with thumb facing up. Control the swing.

Quick facts

Primary and secondary muscle groups targeted by this movement.

outer bicep / brachialis

forearm flexors

What you need and how to position yourself before starting.

dumbbellbench

Alternate

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with your back supported, feet flat on the floor.
- Hold a dumbbell in each hand with your arms hanging down at your sides, palms facing each other.
Step 2Position Your Arms
- Keep your elbows close to your torso and ensure your wrists are straight.
- Your arms should be fully extended, and your palms should be facing each other.
Step 3Curl the Dumbbells
- Exhale as you curl one dumbbell towards your shoulder by bending your elbow.
- Keep your upper arm stationary and focus on using your bicep to lift the weight.
Step 4Lower the Dumbbell
- Inhale as you slowly lower the dumbbell back to the starting position.
- Maintain control of the weight and avoid swinging your arm.
Step 5Alternate Arms
- After lowering the first dumbbell, repeat the curl with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Step 6Finish the Exercise
- After completing your reps, lower the dumbbells to your sides.
- Carefully stand up from the bench, keeping your back straight.