Alternating Dumbbell Hammer Curl
Arms alternate while standing with dumbbells in a neutral grip.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall holding a dumbbell in each hand with palms facing your hips.
- Keep your elbows pinned tightly against your ribcage throughout the movement.
- Curl one weight up toward your shoulder while keeping your palm neutral.
- Squeeze your bicep hard at the top of the repetition.
- Lower the weight slowly back to the starting position.
- Repeat the motion immediately with the opposite arm.
Common mistakes
- Swinging the torso to generate momentum for the lift.
- Rotating the wrists so palms face upward like a standard curl.
- Allowing elbows to drift forward away from the sides.
- Dropping the weights quickly instead of lowering them under control.
Tips
- Imagine holding a hammer handle to maintain the correct neutral wrist angle.
- Drive through your heels to prevent swaying or using momentum.
- Focus on controlling the descent rather than just lifting the weight.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
