Hominin · exercise
Alternate Hammer Curl
Alternate Hammer Curl is a beginner strength exercise using dumbbell. It works the biceps, with help from the forearms.
beginnerdumbbellpull movementisolationstrength
- Main muscles
- biceps
- Also works
- forearms
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Alternate Incline Dumbbell Curl · dumbbell, beginner
- Concentration Curls · dumbbell, beginner
- Cross Body Hammer Curl · dumbbell, beginner
- Dumbbell Alternate Bicep Curl · dumbbell, beginner
- Dumbbell Bicep Curl · dumbbell, beginner
- Flexor Incline Dumbbell Curls · dumbbell, beginner
- Hammer Curls · dumbbell, beginner
- Incline Dumbbell Curl · dumbbell, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).