Dumbbell Alternating Hammer Curl

Equipment

Gym Equipment Needed

Muscle Group

Bicep

Setup

Choose a pair of dumbbells you can curl with strict control—no swinging. Stand tall on a stable surface with enough room to move your arms freely. This variation uses a neutral grip to emphasize the brachialis and forearms along with the biceps.

Starting Position

Hold the dumbbells at your sides with palms facing each other (neutral grip). Stand with feet hip-width apart, chest up, shoulders down and back, and core braced. Keep your elbows close to your torso and wrists neutral. Arms start fully extended with tension maintained.

Execution

Inhale and brace. Curl one dumbbell upward by bending at the elbow while keeping your palm facing in and your upper arm still. Lift until the dumbbell reaches about shoulder height (or slightly below), then pause briefly and squeeze. Exhale as you lift or at the top. Lower the dumbbell under control back to full extension. Repeat on the opposite arm, alternating sides for the desired reps while maintaining steady tempo and posture.

Tips on doing this exercise

Keep your upper arms pinned—only the forearms should move.

Control the lowering phase (2–3 seconds down) to build forearms and brachialis.

Stay tall with ribs down and core tight to avoid swinging.

Squeeze at the top without letting shoulders roll forward.

If grip is the limiter, reduce the weight slightly and keep reps clean.

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Common Mistakes

Swinging the torso or using hip drive to lift the weight

Letting elbows drift forward, reducing biceps/forearm focus

Turning it into a regular curl by rotating the wrist (losing the neutral grip)

Bending wrists back or letting dumbbells pull the wrist out of alignment

Dropping too fast on the lowering phase or cutting range of motion short

Shrugging shoulders up as fatigue sets in

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Recommended Ranges

Strength focus: 3–5 sets of 6–8 reps per arm (heavier, strict form)

Hypertrophy focus: 3–4 sets of 8–12 reps per arm (moderate load, full range)

Accessory/pump: 2–4 sets of 12–15 reps per arm (lighter, constant tension)
Rest 60–90 seconds between sets.

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