Alternating hammer curl

The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. It is generally performed for moderate to high reps, such as 8-12 reps or more, as part of the arm-focused portion of a workout.


  1. Works not only the biceps but also the brachialis and brachioradialis
  2. Less stress on the wrists compared to supinating curls
  3. Can lift more weight without having to supinate
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Alternating hammer curl Images


Alternating hammer curl Instructions

Alternating hammer curl muscle diagram