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

Standing Biceps Stretch

Standing Biceps Stretch

Smith Machine Bicep Curl

Smith Machine Bicep Curl

Dumbbell Forward Lunge with Bicep Curl

Dumbbell Forward Lunge with Bicep Curl

Medicine Ball Biceps Curl on Exercise Ball

Medicine Ball Biceps Curl on Exercise Ball

Cable Two Arm Curl on Incline Bench

Cable Two Arm Curl on Incline Bench

Most Popular Biceps Exercises

Barbell Close Grip Preacher Curl

Barbell Close Grip Preacher Curl

EZ Bar Curl

EZ Bar Curl

Barbell Preacher Curl

Barbell Preacher Curl

Dumbbell Concentration Curls

Dumbbell Concentration Curls

Dumbbell Bicep Curl

Dumbbell Bicep Curl