Alternating Dumbbell Seated Hammer Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Dumbbell, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

Alternating Dumbbell Seated Hammer Curl is an isolation exercise that primarily targets the brachialis and brachioradialis, with secondary activation of the biceps brachii. The neutral (hammer) grip emphasizes the outer portion of the upper arm and forearm muscles more than a traditional curl. It is a beginner-level exercise that requires minimal equipment and is easy to perform with good form.

Performing the exercise seated helps eliminate momentum and forces stricter technique, ensuring the arms do most of the work. Alternating between arms also allows you to focus on one side at a time, helping to correct imbalances in strength or muscle development.

This variation is especially useful for those looking to increase arm thickness and develop forearm strength. It’s also a joint-friendly option due to the neutral grip, making it suitable for individuals who experience wrist discomfort during standard curls.

Instructions

Sit on a flat bench with a dumbbell in each hand, arms fully extended at your sides, palms facing your torso (neutral grip).
Keep your elbows close to your body and your feet flat on the ground.
Curl the right dumbbell toward your shoulder by contracting your arm, keeping your palm facing in throughout the movement.
Pause briefly at the top, then slowly lower the dumbbell back to the starting position.
Repeat the same movement with your left arm.
Continue alternating arms for the desired number of repetitions.

Common Mistakes

Rotating the wrist

Turning the wrist mid-rep changes the movement and reduces focus on the brachialis and forearm.

Elbows flaring

Letting elbows move away from the torso reduces tension on the target muscles and strains the shoulders.

Leaning forward or back

Using your torso to lift the weight compromises form and increases risk of injury.

Lifting too fast

Rushing the movement removes muscle control and turns it into a momentum-based swing.

Injuries

Alternating Dumbbell Seated Hammer Curl is a low to medium risk exercise when performed correctly and with appropriate weight.

Because the movement is controlled and seated, there’s less strain on the lower back. However, poor wrist alignment or using weights that are too heavy can lead to discomfort or strain in the elbows, wrists, or shoulders.

To minimize injury risk, maintain a strict neutral wrist position, avoid jerking the weights, and don’t allow your elbows to drift forward. Always use a manageable weight and focus on slow, controlled movement.

Frequently Asked Questions

Q: Is this exercise good for forearm development?: Yes, the neutral grip heavily engages the brachioradialis and helps build forearm size.
Q: Can I do this standing instead of seated?: Yes, but the seated version minimizes momentum and makes it easier to maintain proper form.
Q: Should I use heavier weights for hammer curls?: Start with moderate weight to learn the movement, then increase gradually while keeping good form.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Dumbbell, bench.
Difficulty:: Beginner.
Log Type:: Reps and weight.