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Hammer Curl, Seated, Alternating

Type: Arms
The seated alternating hammer curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the dumbbells upwards with a neutral grip. Performing the exercise seated forces a stricter movement & encourages good technique. Below you'll find a video guide and step by step instructions that describe the correct technique for the seated alternating hammer curl exercise.
Level :  Equipment : Yes
Biceps
Forearms

Hammer Curl, Seated, Alternating Steps:

Step 1:
Sit upright on a gym bench holding a dumbbell in each hand

Step 2:
Extend your arms & rotate the hands inwards so your palms face each other

Step 3:
Keep your back up straight & shoulders back

Step 4:
Curl the dumbbell on one side until shoulder height

Step 5:
Pause briefly at the top & squeeze the bicep muscle

Step 6:
Slowly lower back to the start position

Step 7:
Repeat the same movement for the other arm

Step 8:
This is one repetition

Arm Exercises
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