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Alternating Dumbbell Hammer Curls: Benefits, How to do, Video

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

Exercise Type Strength
Skill Level Beginner
Equipment Needed Dumbbell
Primary Muscles Worked Biceps
Secondary Muscles Used Forearms
Mechanics Isolation
Force Pull
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.
Alternating Dumbbell Hammer Curl
Alternating Dumbbell Hammer Curl

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.

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