Alternate Hammer Curl
The Alternate Hammer Curl isolates the Biceps through a controlled range of motion. This beginner-level dumbbell exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The biceps handles the primary load during this movement. The forearms assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Alternate Hammer Curl work?
The Alternate Hammer Curl primarily works the Biceps. Secondary muscles include the Forearms, which assist during the movement.
Is the Alternate Hammer Curl good for beginners?
Yes, the Alternate Hammer Curl is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Alternate Hammer Curl?
You need dumbbell to perform the Alternate Hammer Curl. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.