Dumbbell Alternate Seated Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Alternate Seated Hammer Curl is an effective isolation exercise that primarily targets the biceps while also engaging the forearms for additional strength and stability. Performed while seated, it helps minimize body momentum and ensures greater focus on the arm muscles. Holding a dumbbell in each hand with a neutral grip (palms facing each other), you alternately curl one dumbbell up toward your shoulder while keeping the upper arm stationary. This controlled movement enhances muscle definition, promotes balanced arm development, and strengthens grip, making it a valuable addition to upper-body and arm-focused training routines.
How to Perform
Sit upright on a bench with your feet flat, holding a dumbbell in each hand with a neutral (hammer) grip; keep your chest open, core engaged and arms hanging relaxed at your sides.
Fix your upper arm so the movement happens only at the elbow — think of the upper arm as a stable lever glued to your torso.
Breathe out and bend the elbow to lift one dumbbell, driving the forearm upward while keeping the palm facing inward; continue until the weight nears shoulder height and the working biceps feel fully shortened.
Briefly hold the top position and consciously squeeze the biceps (and the assisting brachioradialis/brachialis) for a controlled peak contraction.
Breathe in and lower the dumbbell deliberately back toward the starting position, resisting gravity so the descent is smooth and controlled; avoid letting the weight drop or snapping the elbow into lockout.
Alternate arms every repetition with a steady rhythm, maintaining the same posture and avoiding any torso lean, hip drive, or shoulder movement to assist the lift.
Use a load you can control for your chosen rep range (if form breaks or you start swinging, reduce the weight); this keeps tension on the biceps and forearms rather than on momentum.
A useful tempo is a controlled, purposeful lift, a short pause at the top, and a slower return to increase time under tension — adjust seconds to match your training objective.
Watch for common errors: letting elbows travel forward, rotating the wrist, shrugging the shoulder, or using body swing; fix these by slowing the rep, lowering the weight, and re-setting your elbow position.
Safety reminders: keep a neutral wrist and spine, breathe with the concentric effort, stop if you feel sharp joint pain, and prefer the seated version when you want better isolation and less cheating.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Don’t use body swing or momentum to lift the dumbbells — let your biceps do the work. When you jerk or swing the weights, you take tension away from the muscles and put unnecessary strain on your shoulders and lower back. Focus on lifting through muscle control rather than speed.
Perform each repetition with steady, deliberate motion. Move the dumbbell upward in a smooth, controlled arc, then lower it slowly to feel resistance throughout the descent. A helpful rhythm is about three seconds up and three seconds down to maintain proper form and maximize muscle engagement.
Keep your breathing steady and in sync with the movement. Exhale as you curl the dumbbell upward and inhale as you return it to the starting position. Avoid holding your breath, as this can cause unnecessary tension and reduce your stability during the exercise.
How Not to Perform
Don’t swing your torso or kick your hips to lift the weight — this hands control away from the biceps and wastes energy; if you find yourself rocking, drop the weight and focus on a strict elbow hinge.
Don’t let the upper arm travel forward or backward — keep the elbow fixed at your side so the movement happens at the elbow joint only; imagine the elbow is a door hinge.
Don’t rotate the wrist into a supinated (palm-up) position — maintain the neutral “hammer” grip so the brachialis and brachioradialis share the load as intended.
Don’t shrug or hike the shoulder during the curl — keep the shoulder down and stable so the load stays on the arm, not the traps.
Don’t choose a weight you can’t control for the full range — using too-heavy dumbbells causes cheating, momentum, and poor muscle stimulus; reduce load until you can perform clean reps.
Don’t fully lock the elbow at the bottom — keep a small bend to preserve tension on the muscle and protect the joint from repeated impact.
Don’t rush the reps or hold your breath — use a controlled tempo (for example, ~3 seconds up, brief squeeze, ~3 seconds down) and breathe out on the curl, inhale on the return.
Don’t let the working elbow drift outward when alternating arms — if elbows move, pause, reset, and repeat slowly so each arm tracks the same path.
Don’t allow your spine or chest to collapse forward — sit tall with core braced and chest open so energy goes into the biceps rather than stabilizing a poor posture.
Don’t ignore the lowering phase — dropping the weight quickly reduces effectiveness and increases injury risk; control the eccentric to maximize muscle recruitment.
Don’t favor one arm or shorten the range on the weaker side — perform equal ROM and tempo for both arms to avoid strength and size imbalances.
Don’t push through sharp joint pain or numbness — stop immediately if you feel unusual pain, check your form, reduce range/weight, or consult a professional.
If you catch yourself doing any of the above, fix it by lowering the weight, slowing the tempo, recording a set to check form, or using a supported variation (back against bench or preacher-style support) to re-lock good mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
