Alternate Hammer Curl

How to do Alternate Hammer Curl, step by step

1. 1Stand up with your torso upright and a dumbbell in each hand being held at arms length.
2. 2The elbows should be close to the torso.
3. 3The palms of the hands should be facing your torso.
4. 4This will be your starting position.
5. 5While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out.
6. 6Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level.
7. 7Hold the contracted position for a second as you squeeze the biceps.
8. 8Tip: Only the forearms should move.
9. 9Slowly begin to bring the dumbbells back to starting position as your breathe in.
10. 10Repeat the movement with the left hand.
11. 11This equals one repetition.
12. 12Continue alternating in this manner for the recommended amount of repetitions.

Muscles worked

Main muscle

Biceps

Equipment

Dumbbell

Sets and reps

How the free programs use it:

• Arnold SplitShoulders & Arms · 3 × 10–12›
• Upper / LowerUpper B · 2 × 10–12›
• PPL + Upper / LowerUpper · 2 × 10–12›
• PPL / Arnold HybridPull · 2 × 10–12›
• Push / Pull / LegsPull · 3 × 10–12›

More arm exercises

• Barbell Curl›
• Cable Preacher Curl›
• Dumbbell Biceps Curl›
• Dumbbell Incline Biceps Curl›
• Assisted Triceps Dip (Kneeling)›
• Barbell Lying Triceps Extension Skull Crusher›