Dumbbell Alternate Seated Hammer Curl exercise animated demonstration

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Dumbbell Alternate Seated Hammer Curl

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Beginner

target Target Muscle Groups

Primary: Biceps accessibility Upper Arms
Forearms

fitness_center Equipment

Dumbbell

Category

strength

Mechanic

isolation

Cal/min

6.1

Force

pull

Dumbbell Alternate Seated Hammer Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Forearms.

list_alt Step-by-Step Instructions

1

Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.

2

Keep your back straight and your elbows close to your torso.

3

Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.

4

Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

5

Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.

6

Repeat the movement with your left arm.

7

Continue alternating arms for the desired number of repetitions.

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