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Alternate Seated Hammer Curl Video & Instructions

Alternate Seated Hammer Curl video exercise guide. On this page you'll learn how to do a Alternate Seated Hammer Curl using the correct technique. Below you'll find the Alternate Seated Hammer Curl video, pictures, exercise instructions, and tips on how to get the most out of the exercise. Click the play button below to start the video!

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Exercise Instructions:

Setup for the alternate seated hammer curl by grabbing a flat bench or adjustable bench and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle. Sit on the end of the bench with your feet out in front of you and your knees together. Pick up the dumbbells off the floor and let them hang by your sides with your palms facing your body (neutral grip). Bend the arms slightly to take the tension up in the biceps. This is the starting position for the exercise. Keeping your back straight and your elbows tucked in at your sides, slowly curl up the dumbbell in your weakest arm (this is usually your left) up as far as possible. Squeeze the bicep muscle hard, then slowly lower the dumbbell back to the starting position. Repeat this for your other arm, then repeat for desired reps.

Tips:

You need to keep the tension on both biceps for the whole set, do not let the arm that is not curling the weight hang down, keep it slightly bent. Do not swing the shoulders back as you curl the dumbbell up.

More Dumbbells Biceps Exercises:

  1. Hammer Preacher Curl
  2. Standing Dumbbell Curl
  3. Alternating Standing Dumbbell Curl
  4. One Arm Standing Dumbbell Curl
  5. Twisting Standing Dumbbell Curl
  6. Standing Hammer Curl
  7. Alternate Standing Hammer Curl
  8. One Arm Standing Hammer Curl
  9. Hammer Curl Across The Body AKA Pinwheel Curls
  10. Seated Dumbbell Curl
  11. Alternate Seated Dumbbell Curl
  12. One Arm Seated Dumbbell Curl
  13. Seated Hammer Curl
  14. Alternate Seated Hammer Curl
  15. One Arm Seated Hammer Curl
  16. Incline Dumbbell Curl
  17. Alternate Incline Dumbbell Curl
  18. Incline Hammer Curl
  19. Alternate Incline Hammer Curl
  20. Prone Incline Dumbbell Curl
  21. One Arm Prone Dumbbell Curl
  22. Prone Incline Hammer Curl
  23. One Arm Prone Hammer Dumbbell Curl
  24. Lying Dumbbell Curl
  25. Concentration Curl
  26. Dumbbell Preacher Curl
  27. Alternate Dumbbell Preacher Curl
  28. One Arm Dumbbell Preacher Curl
  29. Dumbbell Hammer Preacher Curl
  30. Alternate Dumbbell Hammer Preacher Curl
  31. One Arm Dumbbell Hammer Preacher Curl
  32. Incline Bench Dumbbell Curl
  33. Incline Bench Hammer Curl
  34. Zottman Curl
  35. Zottman Preacher Curl
  36. Lying Wide Dumbbell Curl
  37. Exercise Ball Dumbbell Curl

EXERCISE PROFILE

Primary Muscle(s):
Biceps
Secondary Muscle(s):
Forearms
Mechanics:
Isolation
Equipment:
Dumbbells

Excercise Pictures

Alternate Seated Hammer Curl
Alternate Seated Hammer Curl

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