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Alternate Hammer Curl

Alternate Hammer Curl demonstration

How to do it

  1. 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.

Coaching cues

  • Keep elbows tucked close to your torso
  • Only move at the elbow, keep upper arm still
  • Squeeze the biceps at the top
  • Lower slowly under control

Make it easier

Use lighter dumbbells or curl both arms simultaneously with a seated position for stability.

Make it harder

Perform on an incline bench or add a slow eccentric tempo to increase time under tension.

Swap it for

Alternate Incline Dumbbell CurlBarbell CurlCable Hammer Curls - Rope Attachment
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