How to Do Alternating Hammer Curls Seated Dumbbells

Alternating Hammer Curls Seated Dumbbells is a biceps exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Biceps

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Alternating Hammer Curls Seated Dumbbells

  1. 01Sit on a bench with a dumbbell in each hand, palms facing the midline of the body.
  2. 02Lift one dumbbell toward the shoulder while maintaining a vertical palm position throughout the arc.
  3. 03Squeeze the forearm and bicep at the top of the contraction.
  4. 04Lower the weight back to the side before starting the repetition with the opposite arm.
  5. 05Maintain a tall spine and avoid leaning toward the working arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Hammer Curls Seated Dumbbells

Primary Stabiliser Inactive

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Primary movers

  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the torso begins to sway, press the lower back firmly into the bench to ensure the brachialis is doing the work rather than momentum.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Hammer Curls Seated Dumbbells questions

What muscles does Alternating Hammer Curls Seated Dumbbells work?

Alternating Hammer Curls Seated Dumbbells is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Alternating Hammer Curls Seated Dumbbells correctly?

Sit on a bench with a dumbbell in each hand, palms facing the midline of the body. Lift one dumbbell toward the shoulder while maintaining a vertical palm position throughout the arc. Squeeze the forearm and bicep at the top of the contraction. Lower the weight back to the side before starting the repetition with the opposite arm. Maintain a tall spine and avoid leaning toward the working arm.

What is the A90 coach tip for Alternating Hammer Curls Seated Dumbbells?

If the torso begins to sway, press the lower back firmly into the bench to ensure the brachialis is doing the work rather than momentum.

Is Alternating Hammer Curls Seated Dumbbells suitable for beginners?

Alternating Hammer Curls Seated Dumbbells is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Alternating Hammer Curls Seated Dumbbells?

Alternating Hammer Curls Seated Dumbbells uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternating hammer curls seated dumbbells into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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