Alternate Hammer Curl

Exercise Information

  • Alternative Names: Alternating hammer curls, single arm hammer curl, alternating dumbbell hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: Reverse barbell preacher curls

The alternate hammer curl is the same as the basic hammer curl but it requires you to alternate arms. It is one of the most effective biceps exercises commonly included in workout regimens of gym trainees and bodybuilders.

Alternate Hammer Curl Exercise Information

  • Alternative Names: Alternating hammer curls, single arm hammer curl, alternating dumbbell hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbell
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 2-3 with 8-12 reps each
  • Variations: None
  • Alternative: Reverse barbell preacher curls

How to do an Alternate Hammer Curl

Alternate Hammer Curl

When standing with the barbells, keep your elbows tucked in. During the exercise make sure to contract your biceps all the way before releasing.

Alternating Hammer Curl Tips

  • Make sure to keep the arm you are not using to move the weight also under tension.
  • You may start with the weaker arm first.

Alternative Exercise

Reverse Barbell Preacher Curls

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