The bicep is one of the most sought-after muscle groups that most gym goers want to develop. Whether you are a beginner or a pro, your fitness trainer will always include biceps exercises in your training program. The alternate hammer curls or alternating hammer curls is one such workout that will help you in building bigger biceps.
Alternating Hammer Curls Benefits
Unlike standard curls, this strength gaining exercise engages the brachialis and brachioradialis, along with the bicep muscles. It imitates the swing of hammers, taking your arms up until they compress in one simple, fluid motion. It can also be used as an excellent complementary exercise in successive workouts. For example, preacher curls can be swapped for alternate hammer curls.
Alternating Hammer Curls Exercise Information
|Primary Muscles Worked||Biceps|
|Secondary Muscles Used||Forearms|
|Variations||Alternate Seated Hammer Curls with/without back support|
|Alternative Exercises||Cable Hammer Curls, Reverse Preacher Curls using Barbell, Cross-Body Hammer Curls|
Video: Alternate Hammer Curl Technique
How to do Alternating Hammer Curls
Other Names: Neutral Grip Dumbbell Curl, Bicep Curl with Neutral Grip
- Grasp two dumbbells and stand straight up with the torso upright. Keeping the elbows close to your torso, hold the dumbbells at arms’ length.
- While holding the dumbbells, make sure the palms face your body. This is the starting position.
- Holding your upper arm stationary, bend the right bicep to curl the weight forward. Continue contracting the biceps until the weight is at the shoulder level. While squeezing the biceps, hold the fully contracted position for a few seconds.
- Slowly lower the dumbbells to the initial position.
- Repeat this with the other arm. This equals one rep.
- Do the desired number of repetitions by continuing the complete set.
The seated variation can be performed by sitting on the end of an adjustable or flat bench and then repeating the movements mentioned in alternating hammer curls.
Alternate Hammer Curl Tips
- The movements should be well controlled so that the rep timing can be kept slow.
- Make sure that both the biceps are tensed for the complete set. This can be achieved by bending the arms slightly.