Arms
Alternating dumbbell hammer curl
Build thicker biceps and stronger forearms with a neutral-grip variation that maximizes arm size and grip strength.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and a dumbbell in each hand using a neutral grip where palms face your body.
Keep your elbows tucked close to your torso and engage your core to maintain a stable, upright posture.
Curl one dumbbell toward your shoulder while keeping your palm facing inward throughout the entire range of motion.
Squeeze your bicep at the top of the movement for one second without allowing your elbow to drift forward.
Lower the weight back to the starting position in a slow, controlled manner until your arm is fully extended.
Repeat the same motion with the opposite arm to complete one alternating rep.
Continue alternating sides until you have completed your desired number of repetitions for the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the hips to use momentum to lift the weights.
- Rotating the wrists into a traditional curl position instead of keeping them neutral.
- Allowing the elbows to flare out or move forward during the lift.
- Failing to fully extend the arms at the bottom of each repetition.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.