Dumbbell Alternate Seated Hammer Curl
Chasing muscle you built on purpose? Dumbbell Alternate Seated Hammer Curl uses independent dumbbell loading to get there.
How to do Dumbbell Alternate Seated Hammer Curl
- Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Dumbbell Alternate Seated Hammer Curl Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Alternate Seated Hammer Curl Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Alternate Seated Hammer Curl
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Dumbbell Alternate Seated Hammer Curl — Frequently Asked Questions
How do you do the Dumbbell Alternate Seated Hammer Curl?
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down. Keep your back straight and your elbows close to your torso. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Alternate Seated Hammer Curl work?
The Dumbbell Alternate Seated Hammer Curl primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Alternate Seated Hammer Curl should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Alternate Seated Hammer Curl good for beginners?
Not usually. The Dumbbell Alternate Seated Hammer Curl is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Alternate Seated Hammer Curl?
Try the Lever Hammer Grip Preacher Curl, Barbell Biceps Curl (with Arm Blaster) or the Ez Barbell Reverse Grip Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
