Alternate Hammer Curl
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.
How to program the Alternate Hammer Curl
Sets and reps
As an isolation movement, the Alternate Hammer Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Alternate Hammer Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Alternate Hammer Curl work?
The Alternate Hammer Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Alternate Hammer Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Alternate Hammer Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
