Arms · Dumbbell
Dumbbell Alternate Seated Hammer Curl
How to do the dumbbell alternate seated hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Sit on a bench with a dumbbell in each hand, arms at your sides and palms facing in. Curl one dumbbell up toward your shoulder with the neutral grip, lower it under control, then alternate to the other arm, keeping your upper arms still.
- 1Feel your biceps and forearms work as you curl with a neutral grip
- 2Keep your elbows at your sides and squeeze at the top
- 3Control each dumbbell on the way down before switching arms
Common mistakes
- Avoid using your back or shoulders; isolate the curl
- Don't let your wrists bend out of neutral
- Don't rock your torso to swing the dumbbell up
Muscles worked
The dumbbell alternate seated hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell alternate seated hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.