Dumbbell Alternate Seated Hammer Curl

How to do it

Brace your core and keep your chest tall throughout every repetition.

1. 1

   Sit on a bench with a dumbbell in each hand, palms facing your body.

2. 2

   Keep your back straight and chest up.

3. 3

   Curl one dumbbell up to your shoulder while keeping your palm facing your body.

4. 4

   Lower the dumbbell back down and repeat with the other arm.

5. 5

   Alternate arms for the desired number of repetitions.

Common mistakes

• ✕Leaning back to swing the dumbbell upward
• ✕Letting the elbows drift forward mid-curl
• ✕Rotating the palm into a supinated grip