Dumbbell Alternate Seated Hammer Curl

Setup

1. 01Sit on an upright or flat bench with a dumbbell in each hand.
2. 02Let the arms hang at the sides with palms facing the body.
3. 03Pin both elbows against the ribs.
4. 04Sit tall with the feet planted and core braced.

Execution

1. 01Curl one dumbbell up with the palm staying neutral, thumb leading.
2. 02Bring it toward the front of the shoulder and squeeze.
3. 03Lower under control to full extension.
4. 04Curl the opposite arm and continue alternating.

Checkpoints

• -Palms stay neutral for the entire rep; no rotation.
• -Elbows stay at the sides; upper arms do not swing forward.
• -The torso stays upright against the backrest or unsupported.

Common mistakes

• -Rocking the shoulders to start each rep.
• -Letting the wrists break backward under the dumbbell.
• -Alternating so fast the eccentric is dropped rather than lowered.
• -Leaning back to shorten the range.