Alternate Hammer Curl
The Alternate Hammer Curl is a beginner dumbbell exercise that works the Biceps. Follow the steps below.
Target musclesBiceps
EquipmentDumbbell
LevelBeginner
How to do the Alternate Hammer Curl
- 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.The palms of the hands should be facing your torso.
- This will be your starting position.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.Slowly begin to bring the dumbbells back to starting position as your breathe in.Repeat the movement with the left hand.
- This equals one repetition.Continue alternating in this manner for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.