Seated Alternating Hammer Curl

The alternating hammer curl performed while seated 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.

Seated Alternating Hammer Curl

Seated Alternating Hammer Curls Work:

Muscle Groups: #biceps #forearms

Category: Arm Workouts

Equipment: #bench #dumbbells

How to do Seated Alternating Hammer Curls:

  • 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 time.

  • 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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