Dumbbell Alternate Seated Hammer Curl

A seated arm exercise where you alternate curling dumbbells using a neutral (hammer) grip while keeping your torso stable against the bench. Sit tall with feet planted and lift one dumbbell at a time by bending the elbow, then lower it with control before switching sides. This seated variation reduces body sway, increases strict tension on the arm muscles, and helps build stronger, more defined biceps and forearms.

Track This Exercise in the App

Log your dumbbell alternate seated hammer curl sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.