Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Alternate Hammer Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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2
Cross Body Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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3
Dumbbell Alternate Bicep Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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4
Preacher Hammer Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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5
Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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6
Cable Preacher Curl
A beginner isolation strength exercise that works the biceps, using a cable machine.
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7
Close-Grip EZ Bar Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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8
Close-Grip EZ-Bar Curl with Band
A beginner isolation strength exercise that works the biceps, using an E-Z curl bar.
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9
Close-Grip Standing Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
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10
Reverse Barbell Curl
A beginner isolation strength exercise that works the biceps, using a barbell.
Frequently Asked Questions
What muscles do alternate hammer curl work?
Alternate Hammer Curl primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for alternate hammer curl?
Alternate Hammer Curl uses dumbbells.
Alternate Hammer Curl: is it suitable for beginners?
Yes. Alternate Hammer Curl is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of alternate hammer curl?
Alternate Incline Dumbbell Curl, Cross Body Hammer Curl, Dumbbell Alternate Bicep Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my alternate hammer curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; alternate hammer curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Alternate Hammer Curl with AI
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