Alternate Hammer Curl

Exercise Data

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

9.2

Out of 10

Excellent

Exercise Rating Read Alternate Hammer Curl Reviews

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Main Muscle: Biceps

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.

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 at the Hammer Curl but you alternate arms.

No alternative exercises found. Know of one? Tell us in the tips section below.

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Comment Type: Review Tip

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beast2423

Review: Alternate Hammer Curl	Exercise Rating	8/10
Nov 21, 2009 11:11 AM: which part of the biceps does this workout help?

beast2423 BodyStats

Height:

6 '0" (1.83m)

Weight:

152 lbs

Up 2.0 lbs

Bodyfat:

No Data

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nbennett1000

Review: Alternate Hammer Curl	Exercise Rating	9/10
Nov 18, 2009 7:14 PM: Currently, my favorite bicep exercise. Sometimes my wrists tense up when I do normal curls, so this form helps.

nbennett1000 BodyStats

Height:

5 '10" (1.78m)

Weight:

156 lbs

Up 2.0 lbs

Bodyfat:

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magicman030

Review: Alternate Hammer Curl	Exercise Rating	10/10
Nov 12, 2009 4:10 PM: These where Arnold's Favorite curls

magicman030 BodyStats

Height:

6 '0" (1.83m)

Weight:

330 lbs

Down 68.0 lbs

Bodyfat:

23.0 %

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Juke n Move Jas

Tip: Alternate Hammer Curl	Exercise Rating	9/10
Nov 2, 2009 11:40 AM: Best way to add mass to the outside of the brachialis....super-set with seated Preacher curl's for a bicep blowout.