Alternate Hammer Curl

About This Exercise

The Alternate Hammer Curl is a foundational arm exercise performed with a neutral (palms-facing) grip. This variation places greater emphasis on the brachialis and forearm muscles compared to a standard curl, helping to build thicker, more balanced arm development and grip strength.

1Setup

1. Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand. 2. Let your arms hang fully extended at your sides with your palms facing your torso (neutral grip). 3. Brace your core and pull your shoulders back and down, ensuring your elbows are tucked close to your ribs.

2Execution

1. Keeping your upper arms stationary and torso upright, curl the right dumbbell upward by contracting your forearm and arm muscles. 2. Continue until the dumbbell nears shoulder level and you feel a full contraction in your arm. Avoid swinging your body or shrugging your shoulder. 3. Pause briefly at the top, squeezing the muscle. 4. With control, lower the dumbbell back to the starting position along the same path. 5. Repeat the movement with the left arm. Continue alternating for the desired reps, maintaining a smooth, controlled tempo.

Pro Tips

• Keep your elbows pinned to your sides throughout the movement.
• Focus on a strong squeeze at the top of the curl.
• Avoid using momentum by keeping your torso perfectly still.
• Move with a controlled tempo: 2 seconds up, 1-second pause, 2 seconds down.