Alternate Hammer Curl
Stand holding dumbbells with palms facing your torso and curl one arm at a time to shoulder level. Only the forearms move.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 4
Form sequence
01 · stance
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.
02 · start
The palms of the hands should be facing your torso. This will be your starting position.
03 · right curl · Key step
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.
04 · lower
Slowly begin to bring the dumbbells back to starting position as your breathe in.
05 · left curl
Repeat the movement with the left hand. This equals one repetition.
06 · repeat
Continue alternating in this manner for the recommended amount of repetitions.
