Alternate Hammer Curl
The alternating hammer curl is an effective exercise for targeting the biceps muscles. Unlike traditional bicep curls, this move does not involve any wrist supination. Instead, the wrists are kept neutral, similar to a carpenter hammering a nail.
This exercise is performed using dumbbells, and can be done either seated or standing. When doing the move, its important to keep your elbows close to your sides and your back straight. Start by holding a dumbbell in each hand, with palms facing each other.
From there, curl one arm up towards your shoulder, and then lower it back down. Be sure to keep your wrist and elbow in the same position throughout the movement. As you curl the weight, focus on contracting your bicep muscles.
Once youve completed the curl, switch arms and repeat the motion. Aim to do 8-12 reps per set. You can increase the difficulty by using heavier weights and/or decreasing the rest time between sets.
As with any exercise, focus on proper form and technique to ensure that youre getting the most out of the exercise and avoiding any potential injury. The alternating hammer curl is an effective exercise for developing strength and toning the biceps muscles.
Type:
Strength
Muscles Used:
Biceps
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The alternating hammer curl is an effective exercise for targeting the biceps muscles, as well as the brachialis and brachioradialis.
- This exercise requires less stress on the wrists compared with supinating curls, allowing you to lift more weight without having to supinate.
- It can be done either seated or standing, and should be performed using dumbbells. When doing the move, its important to keep your elbows close to your sides and your back straight.
- Focus on contracting your bicep muscles and keep your wrist and elbow in the same position throughout the movement.
- Aim to do 8-12 reps per set. Increase the difficulty by using heavier weights and/or decreasing the rest time between sets.
- Focus on proper form and technique to ensure that youre getting the most out of the exercise and avoiding any potential injury.
Step by Step Instructions For Alternate Hammer Curl
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Variations:
- Perform the exercise sitting down on a bench with or without back support.
- Perform the exercise by doing both arms at the same time.
Warm Up Tips
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by doing both arms at the same time.
Same as the Hammer Curl but you alternate arms.
Warm up tips for the alternating hammer curl:</
Alternate Hammer Curl Safety Tips
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- Keep your back straight and elbows close to your sides throughout the exercise.
- Start with the palms of your hands facing your torso.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
- Slowly bring the dumbbells back to the starting position as you breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating arms for the recommended number of repetitions.
- Ensure proper form and technique to maximize effectiveness and prevent injury.
- Consider using heavier weights or decreasing rest time between sets to increase difficulty.
- Perform the exercise seated or standing, depending on preference and comfort.
- Variations of the exercise include performing it with both arms at the same time or using a bench for support.
Incorporating Into Other Workouts
To incorporate the alternating hammer curl into your workouts, follow these steps:
1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. Keep your elbows close to your torso.
2. The palms of your hands should be facing your torso. This is your starting position.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Only the forearms should move.
4. Slowly begin to bring the dumbbells back to the starting position as you breathe in.
5. Repeat the movement with the left hand. This completes one repetition.
6. Continue alternating in this manner for the recommended amount of repetitions.
Variations:
- Perform the exercise sitting down on a bench with or without back support.
- Perform the exercise by doing both arms at the same time.
When incorporating the alternating hammer curl into your workout routine, aim to do 8-12 reps per set. You can increase the difficulty by using heavier weights and/or decreasing the rest time between sets. Focus on maintaining proper form and technique to maximize the benefits of the exercise and prevent any potential injuries.