How to Do Dumbbell Alternate Seated Hammer Curl

Dumbbell Alternate Seated Hammer Curl 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 Dumbbell Alternate Seated Hammer Curl

  1. 01Sit on a bench with the back supported and hold a dumbbell in each hand with palms facing the torso.
  2. 02Curl one dumbbell toward the shoulder while maintaining a neutral grip where the thumb leads the movement.
  3. 03Squeeze the bicep at the top of the contraction without allowing the elbow to drift forward away from the body.
  4. 04Lower the dumbbell slowly to full extension before beginning the rep with the opposite arm.
  5. 05Keep the wrists straight and avoid using momentum from the torso to lift the weight.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternate Seated Hammer Curl

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

Pin the elbows against the ribcage to ensure the brachialis and biceps perform the work without the front deltoids swinging the dumbbells.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternate Seated Hammer Curl questions

What muscles does Dumbbell Alternate Seated Hammer Curl work?

Dumbbell Alternate Seated Hammer Curl is catalogued as a biceps exercise in A90 Training Club, with the biceps as its primary muscle group.

How do you do Dumbbell Alternate Seated Hammer Curl correctly?

Sit on a bench with the back supported and hold a dumbbell in each hand with palms facing the torso. Curl one dumbbell toward the shoulder while maintaining a neutral grip where the thumb leads the movement. Squeeze the bicep at the top of the contraction without allowing the elbow to drift forward away from the body. Lower the dumbbell slowly to full extension before beginning the rep with the opposite arm. Keep the wrists straight and avoid using momentum from the torso to lift the weight.

What is the A90 coach tip for Dumbbell Alternate Seated Hammer Curl?

Pin the elbows against the ribcage to ensure the brachialis and biceps perform the work without the front deltoids swinging the dumbbells.

Is Dumbbell Alternate Seated Hammer Curl suitable for beginners?

Dumbbell Alternate Seated Hammer Curl is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternate Seated Hammer Curl?

Dumbbell Alternate Seated Hammer Curl uses dumbbell.

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