Arms / Beginner / Isolation (single joint)

Alternating Dumbbell Hammer Curl

Standing curls with a neutral grip, alternating arms, that build the brachialis, brachioradialis and biceps.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl), Grip

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand holding a dumbbell in each hand at your sides, palms facing your thighs.
2. Keeping your upper arm still, curl one dumbbell up toward the shoulder with the palm still facing in.
3. Lower it under control.
4. Repeat with the other arm, alternating.

Tips

• Keep the elbows pinned to your sides.
• Do not swing the torso.

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