Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternating Seated Hammer Curl Instructions

  1. Set up for the alternating 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.
  2. Sit on the end of the bench with your feet out in front of you and your knees together.
  3. Pick the dumbbells up off the floor and let them hang by your sides with a neutral grip. Bend the arms slightly to keep tension on the biceps. This is the starting position for the exercise.
  4. With your back straight and your elbows tucked in at your sides, slowly curl the dumbbell up with one arm.
  5. Squeeze the bicep hard, and then slowly lower the dumbbell back to the starting position.
  6. Repeat this for your other arm, and then repeat for desired reps.

Alternating Seated Hammer Curl Tips

  • Keep tension in the biceps the whole time. 
  • Do not swing the shoulders back as you curl the dumbbell up.