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Upper Arms · Dumbbell
Dumbbell Alternate Seated Hammer Curl
Dumbbell Alternate Seated Hammer Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Dumbbell Alternate Seated Hammer Curl
- Sit on a bench with your feet flat on the floor and a dumbbell in each hand, palms facing your torso. Let your arms hang straight down by your sides.
- Keep your elbows close to your body and curl the right dumbbell towards your shoulder by bending your elbow. Keep your palm facing inward throughout the movement.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm while keeping the right arm extended. Continue alternating arms for the desired number of repetitions.
Form tips
- Keep your wrists straight and aligned with your forearms throughout the exercise.
- Focus on using your biceps to lift the weight, avoiding any swinging or using momentum.
- Breathe out as you curl the dumbbell up and breathe in as you lower it.
Dumbbell Alternate Seated Hammer Curl alternatives
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Dumbbell Alternate Seated Hammer Curl FAQ
What muscles does Dumbbell Alternate Seated Hammer Curl work?
Dumbbell Alternate Seated Hammer Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Alternate Seated Hammer Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Alternate Seated Hammer Curl should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Alternate Seated Hammer Curl good for beginners?
Yes. Dumbbell Alternate Seated Hammer Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Dumbbell Alternate Seated Hammer Curl burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Dumbbell Alternate Seated Hammer Curl?
Other exercises for the biceps include Band Incline Alternate Hammer Curl, Barbell Alternate Biceps Curl, Hammer Curl Resistance Band Simultaneous and Alternate Biceps Curl Resistance Band.
For developers
Use Dumbbell Alternate Seated Hammer Curl in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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