Alternate Hammer Curl

Alternate hammer curls target the biceps and brachialis with a neutral grip, building arm strength while reducing wrist stress compared to traditional curls.

biceps brachii short headbiceps brachii long headbrachialisbrachioradialiswrist flexors

Category: strength
Level: beginner
Force: pull
Mechanic: isolation
Equipment: dumbbell

Instructions

Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
While 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.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.

Tips

Keep elbows pinned to your sides throughout the movement
Maintain neutral wrist position with thumbs up
Control both the lifting and lowering phases
Squeeze at the top before lowering

Common mistakes

Swinging the weights using momentum
Allowing elbows to drift forward during the curl
Rotating wrists during the movement

Safety

Start with lighter weights to master form. Avoid if you have elbow tendinitis. Stop if you feel sharp pain in the elbow or wrist.

Variations

Dumbbell Alternate Bicep Curl
Barbell Preacher Curl Seated
One-Arm Dumbbell Row
Standing One-Arm Dumbbell Triceps Extension
Dumbbell Incline Row