Biceps

Seated Alternating Hammer Curl

Beginner

free · build your workout in the app

muscles worked

primary

Biceps

secondary

Forearm

How to do it

Execution:

1
Sit on a bench with an upright torso, a dumbbell in each hand, neutral grip.
2
Keep elbows pinned to your sides.
3
Curl the dumbbells alternately without rotating your wrists.
4
Lower slowly to full extension.

Tip: the seated position limits momentum — focus on the biceps contraction.