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Alternate Hammer Curl

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Biceps
Other Muscles: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.6

Out of 10

Excellent

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Alternate Hammer Curl Images

Alternate Hammer Curl
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Alternate Hammer Curl
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Alternate Hammer Curl Guide

Main Muscle: Biceps

  1. 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.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. 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.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat the movement with the left hand. This equals one repetition.
  6. Continue alternating in this manner for the recommended amount of repetitions.

Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.

Same as the Hammer Curl but you alternate arms.



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  • Reviews & Tips
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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Oct 8, 2014 4:02 PM: I think this is very helpful and effective workout.
I recommend this blog: http://workoutseek.com/



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Tip: Alternate Hammer Curl

Exercise Rating
10/10

Jul 14, 2014 11:58 AM: one of the best biceps and forearms combo workout.



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Jun 26, 2014 12:05 PM: Best pre-warmup Biceps excercise, the good part is this one also works your forearms out.



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
9/10

May 25, 2014 3:28 PM: I felt the burn in my Biceps really good.



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

May 24, 2014 1:10 PM: Always get my biceps pumped.



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
9/10

May 17, 2014 6:40 AM: (Y)



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
9/10

Mar 13, 2014 6:49 AM: Good



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Mar 12, 2014 10:27 PM: Great!



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of people found this tip helpful

Tip: Alternate Hammer Curl

Exercise Rating
8/10

Feb 8, 2014 3:30 AM: I do them slightly differently. After years of looking at old Arnie photos and footage I've come to a couple of conclusions. 1. To maintain tension on the biceps elbows have to be tilted slightly 'out to front' of your body. This gives a more direct pull against gravity, and smooths out the strength...+See More



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Jan 15, 2014 3:44 PM: Love this workout..



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