Biceps Exercise Database -> Dumbbell Alternate Hammer Curl


Dumbbell Alternate Hammer Curl

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Dumbbell Alternate Hammer Curl

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Exercise Details

Main Muscle Group : Biceps

Type : Strength

Mechanics : Isolation

Equipment : Dumbbell

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

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.