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Alternate Hammer Curl 10s · no sound

Alternate Hammer Curl

A standing dumbbell curl done one arm at a time with a neutral grip, loading the biceps, brachialis, and forearms.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with a dumbbell in each hand, arms hanging, palms facing your thighs.
  2. Set a slight bend in both elbows so the biceps stay under tension at the bottom.
  3. Keep the torso still and pin both elbows to your sides.
  4. Curl one dumbbell toward the shoulder, keeping the palm facing in the whole way.
  5. Squeeze at the top, then lower that dumbbell until the arm is almost straight.
  6. Curl the other arm the same way and keep alternating for the set.

Common mistakes

  • Swinging the torso or the dumbbell to finish the rep.
  • Letting the elbows drift forward, which turns the curl into a front raise.
  • Cutting the lowering phase short instead of reaching near-full elbow extension.
  • Rushing the switch so neither arm gets a controlled, independent rep.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Cross-Body Hammer Curl Beginner Cross-Body Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell Dumbbell Hammer Preacher Curl Beginner Dumbbell Hammer Preacher Curl Biceps Dumbbell

Good to know

What muscles does the Alternate Hammer Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Alternate Hammer Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Alternate Hammer Curl good for beginners?
GymVim rates it beginner.

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