Exercise guide
Dumbbell Alternate Seated Hammer Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The seated hammer curl targets the brachialis and brachioradialis, building thickness in the outer upper arm and forearms. The seated position isolates the arms by preventing the use of leg drive or excessive torso swing.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit at the edge of a flat bench with your feet planted firmly on the floor for stability.
- Hold a dumbbell in each hand with a neutral grip, palms facing your torso.
- Let your arms hang straight down at your sides, keeping your chest up and shoulders pulled back.
How to do it
- Exhale as you curl one dumbbell toward your shoulder, maintaining the neutral grip throughout the entire lift.
- Squeeze the bicep and forearm at the peak of the movement for one second.
- Inhale as you lower the weight back to the starting position using a controlled 2-3 second tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep your elbows pinned to your ribcage to prevent the shoulders from taking over.
- Maintain a neutral wrist position; do not let the wrist flex or extend.
- Keep your torso upright and stationary, avoiding any leaning or rocking to move the weight.
- Ensure a full range of motion by fully extending the arm at the bottom of each rep.
Pro tips
- Grip the dumbbell handle as hard as possible to maximize muscle fiber recruitment in the forearms.
- Focus on the 'peak' of the contraction by trying to touch the top of the dumbbell to your anterior deltoid without moving your elbow.
Make it harder
- Perform the eccentric (lowering) phase over 4-5 seconds to significantly increase time under tension.
- Add a 2-second isometric hold at the 90-degree midpoint of each repetition.
Frequently asked
- What muscles does the dumbbell alternate seated hammer curl work?
- The dumbbell alternate seated hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the dumbbell alternate seated hammer curl?
- The dumbbell alternate seated hammer curl uses dumbbell.
- Is the dumbbell alternate seated hammer curl good for beginners?
- Yes. The dumbbell alternate seated hammer curl is a beginner-friendly movement and a strong foundation to build on.