Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Alternating Hammer Curl -- Seated

View Instructions

Equipment

  • Dumbbells
  • Bench

Muscle Groups

  • Biceps
  • Forearms

Purposes

  • Brachioradialis (Deep biceps and forearm muscle) strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Seated on the bench with your torso stabilized, hold the dumbbells like hammers down at your sides.
  • Keep your chest up and your elbows braced at your sides at all time.
  • Starting with one arm, bend the elbow and pull the dumbbell up to the shoulder, and then lower it.
  • Repeat with the other side.

ProTip

  • Always point the elbows straight down, never letting them swing forward or back

Mistakes

  • Letting the elbows move forward instead of keeping them back against the torso
  • Leaning back excessively
  • Swinging the body