The Dumbbell Alternate Seated Hammer Curl is an effective exercise for targeting the biceps and forearm muscles. Here is a step-by-step guide on how to perform the exercise:
How to perform
1. Sit on a flat bench with a dumbbell in each hand, palms facing each other in a neutral grip (hammer grip).2. Keep your back straight, chest up, and shoulders relaxed.
3. Start with one arm at a time, curling the dumbbell up towards your shoulder while keeping your elbow close to your body.
4. Squeeze your biceps at the top of the movement, then slowly lower the weight back down to the starting position.
5. Repeat the movement with the other arm, alternating between arms for the desired number of repetitions.
6. Make sure to focus on controlling the weight throughout the movement and avoid swinging the weights or using momentum.
7. Aim for 3-4 sets of 10-12 reps on each arm, depending on your fitness level and goals.
8. Remember to start with a lighter weight to ensure proper form and gradually increase the weight as you become stronger.
This exercise can help improve arm strength, muscle definition, and overall upper body aesthetics.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.