Alternate Hammer Curl
Public Domainbeginnerstrengthpullisolation
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Primary muscles
- biceps
Secondary muscles
- forearms
Equipment
dumbbell
Instructions
- 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2The palms of the hands should be facing your torso. This will be your starting position.
- 3While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- 4Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5Repeat the movement with the left hand. This equals one repetition.
- 6Continue alternating in this manner for the recommended amount of repetitions.
Benefits
Builds stronger, more defined biceps through controlled alternating movements while engaging forearms. Improves grip strength and arm endurance for daily activities. The neutral grip variation is easier on wrists than standard curls, making it ideal for beginners starting their strength training journey.