Target Muscles
| Basic Muscle Groups |
|---|
| Biceps (Main Target) |
| Forearms |
| Advanced Muscle Groups |
|---|
| Bicep-brachialis (Main Target) |
| Caput-longum(long) |
| Caput-breve(short) |
| Brachioradialis |
Difficulty
Steps
Sit on a bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip, arms fully extended down by your sides.
Keep your back straight and shoulders back throughout the movement.
Curl one dumbbell towards your shoulder while keeping the other arm fully extended.
Lower the dumbbell back down under control, then repeat the movement with the opposite arm.
Benefits
The dumbbell alternate seated hammer curl targets the biceps and forearms, promoting muscle growth and strength. By using a neutral grip, it emphasizes the brachioradialis and brachialis muscles, leading to improved muscle development and forearm stability.
