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Alternate Hammer Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Alternate Hammer Curl: starting positionAlternate Hammer Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternate Hammer Curl

Questions

What muscles does the Alternate Hammer Curl work?

Mainly the biceps, with the forearms helping.

Is the Alternate Hammer Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Alternate Hammer Curl?

Good alternatives that train the biceps: Alternate Incline Dumbbell Curl, Concentration Curls, Cross Body Hammer Curl or Dumbbell Alternate Bicep Curl.

How many sets and reps of the Alternate Hammer Curl should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).