Seated Alternating Hammer Curl


Seated Alternating Hammer Curl
Seated Alternating Hammer Curl

Seated Alternating Hammer Curl Works

Muscle Group:

Forearms, Biceps




Bench, Dumbells

The seated alternating hammer curl helps build wrist and forearm strength. At the same time this exercise develops the brachioradialis. This exercise is a great way to finish your biceps workout. Replacing the bench with a swiss ball would increase the demand on your core muscles. Therefore you can work your biceps and your abs at the same time.

How to Do Seated Alternating Hammer Curl

  • Seated on the bench with your torso stabilized, hold the dumbbells like hammers down at your sides.
  • Keep your chest up and your elbows braced at your sides at all times
  • Starting with one arm, bend the elbow and pull the dumbbell up to the shoulder, and then lower it
  • Repeat with the other side
  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body

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