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Beginner
Biceps
Dumbbell Alternate Seated Hammer Curl
This exercise builds strength in your upper arms, focusing on the biceps and forearms. You sit on a bench and lift the weights one arm at a time while keeping your palms facing each other.
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How to Perform
- 1Sit on a bench holding a dumbbell in each hand. Let your arms hang down with your palms facing your body.
- 2Sit up tall with a straight back and keep your elbows tucked close to your sides.
- 3Breathe out and lift the weight in your right hand up toward your shoulder. Keep your upper arm completely still.
- 4Keep lifting until the weight reaches shoulder height and your arm muscle feels tight.
- 5Hold still for a moment, then breathe in and slowly lower the weight back down.
- 6Do the same movement with your left arm.
- 7Keep switching arms back and forth until you finish.
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