Step by step instructions, muscle activation and variants for the Dumbbell Alternate Seated Hammer Curl.
The dumbbell alternate seated hammer curl targets the biceps and brachialis by curling one dumbbell at a time with a neutral (thumbs-up) grip while seated. Alternating arms ensures each side works independently and helps correct left-to-right muscle imbalances.
The Dumbbell Alternate Seated Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
