Smart Workout Diary

Dumbbell Seated Alternating Hammer Curl

The Dumbbell Seated Alternating Hammer Curl is a seated single-arm curl performed with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, with meaningful involvement from the forearms. The seated position helps limit body momentum, supporting focused arm strength and muscle-building work.

Demonstration

Dumbbell Seated Alternating Hammer Curl — demonstration 1
Dumbbell Seated Alternating Hammer Curl — demonstration 2

Instructions

  1. Set up: Sit tall on a bench with a dumbbell in each hand, arms hanging by your sides and palms facing inward.
  2. Brace: Keep both feet planted, chest lifted, and upper arms close to your torso. Let the non-working arm remain straight and still.
  3. Curl one arm: Exhale and bend one elbow to raise the dumbbell toward the front of the same shoulder, maintaining the neutral grip and a stable wrist.
  4. Lower and alternate: Inhale as you slowly lower the dumbbell to a straight arm without locking the elbow forcefully. Then repeat with the other arm, alternating sides with control.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Beginner

Technique tips

  1. Keep the upper arm still: Avoid letting the elbow drift forward or swinging the torso to lift the weight.
  2. Use a controlled tempo: Lower each dumbbell slowly; the lowering phase should not be a drop.
  3. Choose an appropriate load: Use a weight that lets you maintain neutral wrists and complete equal, clean repetitions on both sides.
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