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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
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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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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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Jan 1, 2014 4:46 PM: Classic effective workout



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of people found this tip helpful

Tip: Alternate Hammer Curl

Exercise Rating
8/10

Jul 18, 2013 6:36 PM: Very good very biceps if included in with bar and BB curls. Needs good form and the right weight or it is easy to cheat on.



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
8/10

May 29, 2013 1:43 AM: Offers A Great Burn And Great Results!



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

May 4, 2013 5:49 PM: Perfect for that final pump



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
9/10

Apr 11, 2013 1:45 PM: Perfect



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of people found this review helpful

Review: Alternate Hammer Curl

Exercise Rating
10/10

Dec 23, 2012 10:01 AM: Very good, I feel like my body is working
. One of my favorites.
4 months, I'm only doing this for biceps excellent outcome.



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