Standing Alternate Hammer Curl
Palms face the torso throughout the alternating lift.
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand upright holding a dumbbell in each hand with palms facing your torso.
- Keep your elbows tucked close to your sides throughout the set.
- Curl one dumbbell toward your shoulder while keeping the upper arm stationary.
- Squeeze the biceps hard at the top of the movement.
- Lower the weight slowly back to the starting position.
- Repeat immediately with the opposite arm.
Common mistakes
- Swinging the torso to generate momentum.
- Letting the elbows drift forward during the curl.
- Dropping the weight too quickly on the way down.
- Turning the palm up instead of maintaining a hammer grip.
Tips
- Imagine your elbow is pinned to your ribcage.
- Keep your thumbs pointing up throughout the lift.
- Control the descent to maximize time under tension.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Upright
- Body position
- Standing
