Are you tired of feeling like your biceps workout routine is not providing the results you deserve? Maybe you’re doing the same exercises over and over without any progress. One exercise you might want to try is the seated alternating dumbbell hammer curl. This exercise can be a game-changer when it comes to building strong biceps. Although we understand how frustrating it can be when you’re putting in the work but not seeing the results you desire. That is why we’re here to sympathize with your struggle and offer a solution by breaking down the benefits and proper form of the seated alternating dumbbell hammer curl. Get ready to elevate your bicep game!
Seated Alternating Dumbbell Hammer Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Dumbbells and Bench
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Seated Alternating Dumbbell Hammer Curl Instructions
- To get started take your dumbbells and have a seat pm a bench with your ams hanging to your side and back straight up.
- First curl one dumbbell up and keep your forearm straight like you are swinging a hammer.
- Next lower the dumbbell back down to your side, with your elbows fixed in one place.
- Then switch your arms and conduct the rest of your first rep with the other side.
- Continue alternating sides until you have executed a complete set.
Video Tutorial
Seated Alternating Dumbbell Hammer Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Seated Alternating Dumbbell Hammer Curl
The seated alternating dumbbell hammer curl is an effective exercise to target the biceps brachii muscle. It helps to build strength, endurance and size in the biceps. This exercise also helps to improve shoulder stability, as it requires the shoulder joint to stay engaged and stable throughout the movement. Additionally, it engages the core muscles, which helps to improve balance and posture. By performing this exercise regularly, you can increase your overall strength and muscle tone in your arms.
Tips for Performing Seated Alternating Dumbbell Hammer Curl
In order for you to develop the most effective improvement, you will want to stick to these easily done tips. Additionally, whenever you want to avoid getting an injury, you ought try these tips.
- conduct your primary compound lifts near the beginning of your routine, and then conduct isolation movements to concentrate on individual muscle groups afterwards. You really want the peak results of your individual muscles any time you perform coumpound movements for instance, squats, bench, and deadlifts. Next you need to focus on the muscle groups that you found were weak for those movements, or areas that couldn’t get fatigued because of the style of compound exercise you executed.
- Make certain your muscle tissue is warm when you are preparing to lift.
- Stay Hydrated. You’ll have recover quicker and more energy when you consume water while exercising.
- Slow Down Every Rep To Just Under 6 Seconds For Each Contraction And The Same For The Extension, To Accelerate Your Exercise Routine. So that you will generate mas you need to raise the amount of time under tension of your target muscle tissue. Slowing your rep will raise the time period under strain. Numerous research papers have proven that just under 6 seconds extension and contraction is the ideal time provides maximum benefit for developing muscle size. You should include this method now and again, and not whenever you train.
Benefits and Tips Video
Frequent Mistakes To Avoid
You must stay clear of these very common mistakes to have nice technique and see rapid gains. Also, when you avoid these problems you will minimize the chance of receiving injuries.
- Stop Trying To Trai Solo. A workout buddy are generally an amazing driving force. A workout buddy can certainly also be important spotter.
- You’ll Do Better To Not Make It To Easy. Your primary way to get gains will be to challenge yourself.
- You Must Not Forget About Rest Times. Over-training might actually make you weakened rather than bigger.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
The Seated Alternating Dumbbell Hammer Curl is a great exercise for targeting the biceps and is an effective exercise for building upper arm strength. However, there are other exercises that can provide similar results and can be used as alternatives to the Seated Alternating Dumbbell Hammer Curl. Below is a list of variations, complementary, or alternative exercises that work similar muscles as the Seated Alternating Dumbbell Hammer Curl.
Single Arm Cable Concentration Curl
The Single Arm Cable Concentration Curl is a great alternative or complementary exercise to the Seated Alternating Dumbbell Hammer Curl. This exercise isolates and works the biceps, focusing on one arm at a time. The cable provides constant tension and allows for greater range of motion and more control than a dumbbell. It also forces the user to maintain proper form, as the cable provides resistance even at the top of the movement. This can help increase strength and stability while building muscle mass.
Stability Ball Dumbbell Concentration Curl
The Stability Ball Dumbbell Concentration Curl is an excellent complementary exercise to the Seated Alternating Dumbbell Hammer Curl. This exercise requires you to hold the dumbbells at shoulder-width and then curl them up while sitting on a stability ball. The increased range of motion and instability of the ball add a new challenge to the basic biceps curl, while still engaging the same muscles as the Seated Alternating Dumbbell Hammer Curl. This exercise allows you to work your biceps more intensely and with greater control than a traditional seated curl. It also helps to improve balance, coordination, and core strength.
Stability Ball Dumbbell Curl
The Stability Ball Dumbbell Curl is a great complementary exercise to the Seated Alternating Dumbbell Hammer Curl. It works the same muscle groups, but allows for a greater range of motion and more stability in the movement. This exercise can also be used as an alternative to the Seated Alternating Dumbbell Hammer Curl, as it works the same muscles, but in a slightly different way. The Stability Ball Dumbbell Curl allows you to use your own body weight for resistance and engage more of your core muscles, giving you a more intense workout.
Check Out These Top Dumbbell Exercises
Stability Ball Dumbbell Hammer Curl
The Stability Ball Dumbbell Hammer Curl is a great complementary exercise to the Seated Alternating Dumbbell Hammer Curl. This exercise is performed by holding a pair of dumbbells in each hand and sitting on a stability ball, then curling the weights up towards the chest while maintaining balance on the ball. This exercise is a great alternative to the Seated Alternating Dumbbell Hammer Curl as it helps to engage more muscles, such as the core, as well as the arms and shoulders. Additionally, it also helps to promote better balance and stability while performing the exercise.
Alternating Dumbbell Curls
Alternating Dumbbell Curls are a great alternative or complementary exercise to the Seated Alternating Dumbbell Hammer Curl. This exercise helps to develop the biceps muscles, while also targeting the brachioradialis muscles in the forearm. The exercise is performed by standing with feet hip-width apart and holding a dumbbell in each hand, palms facing up. Alternatingly curl each arm up towards the shoulder, then slowly lower back down to the starting position. This exercise helps to build overall strength and muscle definition in the arms, while also helping to improve grip strength.
Alternating Dumbbell Hammer Curl
The Alternating Dumbbell Hammer Curl is a great alternative to the Seated Alternating Dumbbell Hammer Curl. This exercise works the same muscles as the seated version but with a standing position. It is an excellent way to further target the biceps, forearms, and triceps. The alternating dumbbell hammer curl also adds an extra challenge by forcing the lifter to engage their core and stabilize their body while performing the curl. As an added bonus, this exercise can also be done with a single dumbbell or two dumbbells, allowing for greater variation.
Find More Arms Exercises Here
Opposing Complementary Exercises
If you want to complete your workout and get the full benefits of the Seated Alternating Dumbbell Hammer Curl exercise, then you should include exercises that work the opposing muscle groups. Below are some exercises that you can do to complement the Seated Alternating Dumbbell Hammer Curl:
Overhead Rope Tricep Extension
The Overhead Rope Tricep Extension is the perfect complement to the Seated Alternating Dumbbell Hammer Curl exercise. This exercise works the triceps, the opposing muscle group of the biceps, which are engaged during the hammer curl. The overhead rope tricep extension targets the triceps in a unique way, by having the user pull down on a rope attached to an overhead anchor point. This exercise also involves pushing up against resistance, allowing for a full range of motion and a great workout for the triceps. By including both exercises in a workout, you can effectively target both muscle groups for maximum strength and definition.
Smith Machine Incline Tricep Extension
The Smith Machine Incline Tricep Extension is a great way to complement the Seated Alternating Dumbbell Hammer Curl exercise. By using the opposing muscle group, the triceps, this exercise helps to build strength and muscle mass in the upper arms. The incline angle of the Smith Machine helps to target the triceps more effectively, while the alternating dumbbell curls target the biceps. Performing this combination of exercises will not only help to build strength, but also help to promote balance and symmetry in the upper arms.
Alternate Cable Triceps Extensions
The alternate cable triceps extensions are a great way to complement the seated alternating dumbbell hammer curl exercise. This exercise works the opposite muscle group, the triceps, and helps to balance out the body. Using a cable machine, the arms are extended out with an overhand grip while the elbows remain close to the body. This exercise helps to strengthen and tone the triceps while also improving overall posture. By pairing these two exercises together, the arms will be stronger, more balanced, and better prepared for any kind of physical activity.
Strengthen Your Biceps with Seated Hammer Curls
One effective way to engage your biceps is through seated hammer curls. This exercise targets the muscles in the upper arm, specifically the biceps brachii and brachialis. Seated hammer curls are performed while sitting down, providing a stable base for the exercise and making it easier to maintain proper form. The variation of holding the dumbbells in a hammer grip (palms facing each other) allows for more emphasis on the brachialis muscle, contributing to overall arm strength and definition. Adding seated hammer curls to your workout routine can help you achieve stronger and more defined biceps.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
