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Seated Alternating Dumbbell Hammer Curl Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: biceps, brachioradialis
    • secondary: forearm, brachiallis
    • tertiary: front deltoids, lateral deltoid
    • quaternary: trapezius

How to perform?

Alternating hammer curls are an isolation exercise that primarily targets the biceps brachii and brachioradialis muscles. The brachialis and forearm muscles also act as secondary movers during this exercise. Additionally, the deltoids and trapezius muscles provide support during the movement. To perform the exercise, stand with feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other). Keeping the elbows close to the torso, curl the weight up towards the shoulders and squeeze the biceps at the top of the movement before lowering the weight back down in a controlled manner. Alternate arms for the desired number of repetitions.


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