How to Do the Alternate Hammer Curl

Beginner · Dumbbell · Targets Biceps, Forearms

How to perform it

1. 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.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. 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.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. Repeat the movement with the left hand. This equals one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.

Muscles worked

The Alternate Hammer Curl primarily targets your Biceps, with support from your Forearms. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Alternate Hammer Curl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.