Alternate Hammer Curl
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
biceps
Secondary Muscles
forearms
Instructions
- 1.Stand facing forward with two dumbbells in each arm and palms facing into your thighs. This is your starting position.
- 2.Keeping your elbows and upper arm fixed in space, curl the weight in your weakest arm, contracting your biceps. Curl the arm until the dumbbell reaches shoulder level.
- 3.Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.
- 4.Repeat the action on the other side.
- 5.Repeat for as many repetitions as required.
Tips
- Variation: as you lower one arm, you can be lifting the other simultaenously.
- Perform the reps very slowly and don't use momentum to help you!.
- Keep your torso and upper arms stationary and make sure you don’t rock your body back and forth when lifting the weights.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
Perfect Your Alternate Hammer Curl Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
