Alternate Hammer Curl
How to do the Alternate Hammer Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Dumbbell
How to do the Alternate Hammer Curl
- 1
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.
- 2
The palms of the hands should be facing your torso. This will be your starting position.
- 3
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.
- 4
Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5
Repeat the movement with the left hand. This equals one repetition.
- 6
Continue alternating in this manner for the recommended amount of repetitions.
Log it, see it on your body.
Every Alternate Hammer Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Alternate Hammer Curl: common questions
What muscles does the Alternate Hammer Curl work?
The Alternate Hammer Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Alternate Hammer Curl suitable for beginners?
Yes. The Alternate Hammer Curl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Alternate Hammer Curl?
To do the Alternate Hammer Curl you'll need a dumbbell.
Is the Alternate Hammer Curl a compound or isolation exercise?
The Alternate Hammer Curl is an isolation exercise, it targets the biceps through a single joint, which makes it useful for focused, targeted work.
How do I do the Alternate Hammer Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Alternate Hammer Curl sets, free.
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