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.
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.
|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|
Other Names: Neutral Grip Dumbbell Curl, Bicep Curl with Neutral Grip
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.