Alternate Hammer Curl
A standing dumbbell curl done one arm at a time with a neutral grip, loading the biceps, brachialis, and forearms.
- Works
- Biceps
- Also works
- Forearms
- Equipment
- Dumbbell
How to
- 1Stand tall with a dumbbell in each hand, arms hanging, palms facing your thighs.
- 2Set a slight bend in both elbows so the biceps stay under tension at the bottom.
- 3Keep the torso still and pin both elbows to your sides.
- 4Curl one dumbbell toward the shoulder, keeping the palm facing in the whole way.
- 5Squeeze at the top, then lower that dumbbell until the arm is almost straight.
- 6Curl the other arm the same way and keep alternating for the set.
Common mistakes
- Swinging the torso or the dumbbell to finish the rep.
- Letting the elbows drift forward, which turns the curl into a front raise.
- Cutting the lowering phase short instead of reaching near-full elbow extension.
- Rushing the switch so neither arm gets a controlled, independent rep.