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Instructions
- Stand upright with a dumbbell in each hand, arms fully extended at your sides, palms facing inward.
- Keep your elbows close to your torso throughout the movement.
- Curl one dumbbell toward your shoulder without rotating your wrist, keeping a neutral grip.
- Squeeze the biceps at the top, then lower the dumbbell in a controlled motion.
- Alternate arms and repeat for the desired number of reps.
Technical Tips
- Do not swing your body or use momentum.
- Keep your upper arm stationary throughout the curl.
- Maintain a neutral wrist position from start to finish.
Breathing Tips
- Exhale while curling the dumbbell upward.
- Inhale while lowering the dumbbell back down.
Medical restrictions
- Elbow tendinitis or inflammation
- Wrist joint pain or instability
- Rotator cuff injuries requiring strict arm positioning
The Alternating Dumbbell Hammer Curl is an effective upper-arm strengthening exercise that primarily targets the biceps while emphasizing the brachialis and brachioradialis muscles. Using a neutral grip (palms facing each other), this movement differs from the traditional curl by minimizing wrist rotation, which places additional stress on the forearms and helps develop arm thickness. Alternating arms allows for focused engagement and better form control, making it accessible for beginners and scalable for advanced lifters. This curl variation also supports elbow joint stability and is beneficial for improving grip strength. Regular inclusion of the hammer curl in your training routine enhances arm muscle symmetry and improves overall pulling performance in compound lifts. It's a staple for bodybuilding, fitness, and strength training programs.
What muscles do hammer curls work the most?
Hammer curls primarily work the biceps, with added emphasis on the brachialis and brachioradialis muscles, which contribute to arm thickness and forearm strength.
Is the alternating hammer curl better than regular curls?
Alternating hammer curls are not necessarily better but offer a neutral grip that reduces wrist strain and targets additional arm muscles like the brachialis and brachioradialis.
Can I do hammer curls every day?
While hammer curls are effective, it's best to allow at least 48 hours of rest between arm workouts to promote muscle recovery and growth.
Should I use heavy or light weights for hammer curls?
Use a weight that challenges you while maintaining proper form; moderate to heavy loads are effective for muscle growth when performed with control.