Remove Ads
Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Biceps Exercise Database ->Dumbbell Alternate Hammer Curl
Dumbbell Alternate Hammer Curl

1

Dumbbell Alternate Hammer Curl

Click to Enlarge

2

Dumbbell Alternate Hammer Curl

Click to Enlarge

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell

Difficulty : Beginner

Track My Progress

Record Logs

How To Perform Exercise Targeted Muscle Group
The alternate hammer curl exercise uses a hammering (up and down) motion to isolate the biceps and to build bigger arms.

Steps :

1.) Start off standing with your feet shoulder-width apart, keeping your knees slightly bent and your abs drawn in tightly.

2.) Grab a dumbbell in each hand with your palms facing inward and extend your arms out at the sides of your body.

3.) While keeping your elbows locked in at your sides, slowly lift your left arm in an arc motion towards your left shoulder, isolating the bicep and squeeze the muscle.

4.) Hold for a count and return back to the starting position.

5.) Repeat the same steps with your right arm for as many reps and sets as desired.

Tips :

1.) Refrain from turning your wrists during this exercise.

More Biceps Exercises

Cable Lying Close Grip Biceps Curl

Cable Lying Close Grip Biceps Curl

Cable One Arm Reverse Preacher Curl

Cable One Arm Reverse Preacher Curl

Smith Machine Bicep Curl

Smith Machine Bicep Curl

Dumbbell Bicep Curl With Stork Stance

Dumbbell Bicep Curl With Stork Stance

Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl

Most Popular Biceps Exercises

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Concentration Curls

Dumbbell Concentration Curls

Dumbbell Hammer Curls

Dumbbell Hammer Curls

EZ Bar Curl

EZ Bar Curl

Barbell Preacher Curl

Barbell Preacher Curl