Beginner
DUMBBELL ALTERNATE SEATED HAMMER CURL
Upper arms
Body Part
Biceps
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
2
Step:2 Keep your back straight and your elbows close to your torso.
3
Step:3 Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
4
Step:4 Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5
Step:5 Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
6
Step:6 Repeat the movement with your left arm.
7
Step:7 Continue alternating arms for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
