Dumbbell Alternate Seated Hammer Curl
The alternating hammer curl seated upright against a backrest; sitting takes the legs and the lower back out of the lift.
How to do it
Setup
Seated upright on a bench with a backrest, a dumbbell in each hand at the sides, thumbs forward.
Steps
- Curl one bell to the shoulder, thumb on top.
- Lower it fully before switching arms.
- Alternate with the back against the pad.
Common mistakes
Palm turning up as the bell rises: the thumb stays on top. Back peeling off the pad to help: stay against it. Bells knocking the seat at the bottom: sit so they hang clear of it.
Breathing
Exhale on each curl, inhale lowering.
