Alternate Hammer Curl
Muscles worked
Instructions
- 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2The palms of the hands should be facing your torso. This will be your starting position.
- 3While 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.
- 4Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5Repeat the movement with the left hand. This equals one repetition.
- 6Continue alternating in this manner for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Alternate Hammer Curl
The alternate hammer curl is a neutral-grip (palms facing each other) isolation exercise that targets the biceps brachii while heavily engaging the brachialis and brachioradialis, two muscles often undertrained by standard underhand curls. Standing with a dumbbell in each hand at your sides, you curl one arm at a time up to shoulder level while keeping the elbow fixed, then lower it under control before switching to the other arm. Alternating arms lets you use heavier loads than a simultaneous hammer curl while staying fully focused on each side. It's a staple exercise for building side-on arm thickness and grip strength.
check_circleBenefits
- check_circleTargets the brachialis and brachioradialis in addition to the biceps
- check_circleNeutral grip that's easier on the wrists
- check_circleAllows heavier loads than a simultaneous curl
lightbulbExecution tips
- lightbulbKeep your elbows fixed and close to your torso throughout
- lightbulbSqueeze hard at the top before lowering under control
- lightbulbDon't swing your torso to help the movement
- lightbulbFinish one arm fully before starting the other
warningCommon mistakes
- warningUsing body momentum to lift the dumbbell
- warningLetting the elbow drift forward
- warningLoading too heavy and cutting the range short
- warningRushing the movement without pausing to squeeze
helpFrequently asked questions
What's the difference with the simultaneous hammer curl?expand_more
Alternating lets you focus more on each arm and use a heavier load, while the simultaneous version is quicker to perform.
Why does the neutral grip change the muscle work?expand_more
It shifts part of the work from the biceps to the brachialis and brachioradialis, adding side-on arm thickness.
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