Alternating Dumbbell Hammer Curl: Form and Guide
Master the alternating dumbbell hammer curl with our expert guide to build bicep thickness and forearm strength. Includes steps, form tips, and FAQs.
How to Perform
- 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
- 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
Primary movers
- Biceps
Stabilizers
- Brachialis
- Brachioradialis
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Barbell Curl — Arms
Biceps · Arms