Alternate Hammer Curl

Biceps
Forearms

Equipment: Dumbbell

New to this

Your first alternate hammer curl

What weight should I start with on the alternate hammer curl?

Start with 10 to 15 lb dumbbells. Alternating means one arm rests while the other works, so you can go about 5 lb heavier per hand than a strict two-arm curl. You have it right if your elbows stay pinned to your sides for all 10 reps per arm.

What usually goes wrong on the alternate hammer curl?

Stand with a dumbbell in each hand, palms facing your thighs.

Press your upper arms against your ribs and keep them there.

Curl one dumbbell to shoulder height without turning the wrist, then lower it fully before starting the other side.

Keep the resting arm hanging straight rather than half-curled.

You should feel this in the biceps and the top of the forearm.

Most common mistake: rocking the torso to start each rep. Stand with your back against a wall for one set and you will feel exactly how much you were swinging.

If the dumbbell rack is picked over

Cable Hammer Curls with a rope use the same neutral grip with steady tension.

The Preacher Curl removes momentum completely by fixing your upper arms in place.

How to do it

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.
The palms of the hands should be facing your torso. This will be your starting position.
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.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.