Alternating Hammer Curl

GymDaze demonstration

Watch Alternating Hammer Curl

Technique

How to perform Alternating Hammer Curl

1. Stand with one dumbbell in each hand, arms beside your torso and palms facing inward.
2. Keep the right upper arm still and bend the elbow to bring the dumbbell upward.
3. Keep the thumb pointing upward rather than turning the palm toward the ceiling.
4. Lower the dumbbell under control to the starting position.
5. Repeat with the left arm and continue alternating without swinging the torso.

Programming relevance

Muscles involved

Primary targets: Brachioradialis, Brachialis.