Dumbbell Alternating Hammer Curl


Gym Equipment Needed

Musle Group



Perform the Dumbbell Alternating Hammer Curl using the following equipment:

  • Dumbbells of appropriate weight

Starting Position

Stand tall with a dumbbell in each hand, palms facing your torso (hammer grip).


To perform the Dumbbell Alternating Hammer Curl with proper technique, follow these steps:

  1. Stand tall with a dumbbell in each hand, palms facing your torso (hammer grip).
  2. Keep your back straight, chest up, and shoulders relaxed.
  3. Allow your arms to hang by your sides, fully extended.
  4. Curl one dumbbell at a time by flexing your elbow while keeping your upper arm stationary.
  5. Continue the curl until the dumbbell reaches shoulder level, contracting your biceps.
  6. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
  7. Repeat the same motion with the opposite arm.
  8. Continue alternating arms for the recommended number of repetitions.

The primary muscle groups targeted by the Dumbbell Alternating Hammer Curl are:

  • Biceps brachii (Biceps)
  • Brachialis
  • Brachioradialis (Forearms)

Tips on doing this exercise

To maximize the effectiveness of your Dumbbell Alternating Hammer Curls, consider the following tips:

  1. Maintain proper form throughout the exercise. Keep your core engaged, back straight, and avoid swinging or using momentum to lift the dumbbells.
  2. Focus on the contraction of your biceps and forearms as you lift the weight, and control the descent for a slow and controlled movement.
  3. Keep your upper arms stationary and avoid excessive movement or swinging of the elbows.
  4. Maintain a steady breathing pattern throughout the exercise, exhaling as you lift the dumbbell and inhaling as you lower it.

Common Mistakes

Ensure safe and effective execution of the Dumbbell Alternating Hammer Curl by avoiding these common mistakes:

  1. Using excessive weight: Choose dumbbells that allow you to maintain proper form and control throughout the exercise.
  2. Swinging or using momentum: Avoid swinging your body or using momentum to lift the dumbbells. Focus on controlled movements.
  3. Allowing your elbows to flare out: Keep your elbows close to your sides throughout the movement.
  4. Not fully extending your arms: Lower the dumbbells back to the starting position, fully extending your arms to maximize the range of motion.

Recommended Ranges
  • Beginners: Start with 2-3 sets of 10-12 repetitions per arm.
  • Intermediate: Aim for 3-4 sets of 8-10 repetitions per arm.
  • Advanced: Perform 4-5 sets of 6-8 repetitions per arm.

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