Seated Alternating Dumbbell Hammer Curl - For Building Bulging Biceps

Seated Alternating Dumbbell Hammer Curl – For Building Bulging Biceps

Seated Alternating Dumbbell Hammer Curls are certainly an ideal isolation exercise for your Biceps. Are you looking to master a new isolation exercise for your Biceps Brachii? Simply begin by using this how-to tutorial to start this lift as an expert.

Seated Alternating Dumbbell Hammer Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells and Bench
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Seated Alternating Dumbbell Hammer Curl Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Seated Alternating Dumbbell Hammer Curl Recap

You at this instant have the capability to carryout seated alternating dumbbell hammer curl optimally. At this time your future phase is to carry out seated alternating dumbbell hammer curl as apiece of a periodic fitness system to build your Biceps.

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