Seated Alternating Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Deltoid
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells
• Flat Bench or Adjustable Bench

Technique

1. Sit tall at the end of a bench, dumbbells hanging at your sides, thumbs forward.
2. Curl one dumbbell up with the thumb leading while the other stays down.
3. Lower it under control, then curl the other side.
4. Keep alternating to finish the set.

Cues

• Sit tall with the chest up.
• Do not turn the wrist during the lift.

Common mistakes

• Rocking the torso.
• Letting the dumbbell hit the leg at the bottom.

Alternatives

• Alternating Hammer Curl
• Hammer Curl