Exercise
DUMBBELL SEATED ALTERNATING HAMMER CURL
Stand
Squat
Form cues
Sit upright on a flat bench, dumbbells at your sides in a neutral (thumbs-up) grip.
Curl one dumbbell upward keeping the palm facing inward throughout — do not supinate.
Squeeze the brachialis and bicep at the top.
Lower with control before curling the opposite arm.
The seated position eliminates any swinging for strict isolation.
Instructions
Step-by-step technique
Sit on a flat bench with feet flat on the floor, holding a dumbbell in each hand at your sides with a neutral grip (palms facing inward).
Curl one dumbbell upward toward your shoulder while maintaining the neutral grip throughout. Squeeze at the top.
Lower the dumbbell back to the starting position, then repeat with the opposite arm. Continue alternating for the desired reps.