Alternating Dumbbell Seated Hammer Curl
In SetGrip: Dumbbell Seated Hammer Curl (Alternating)
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Seated
- Laterality
- Alternating sides
- Category
- Strength
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Sitting down removes the leg drive and hip swing you get away with standing, leaving the elbow flexors to do all the work through the thumbs-up grip. Alternating dumbbells doubles the length of each set at a given rep count, a useful way to build extra practice volume with lighter weight.
How to do the Alternating Dumbbell Seated Hammer Curl
- Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
- Keep your back straight and your elbows close to your torso.
- Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
- Repeat the movement with your left arm.
- Continue alternating arms for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Alternating Dumbbell Seated Hammer Curl work?
The Alternating Dumbbell Seated Hammer Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Alternating Dumbbell Seated Hammer Curl good for beginners?
Yes. The Alternating Dumbbell Seated Hammer Curl is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Alternating Dumbbell Seated Hammer Curl?
If you cannot do the Alternating Dumbbell Seated Hammer Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Single Arm Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Alternating Dumbbell Seated Hammer Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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