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How to do the Alternating Hammer Curl - Learn Proper Alternating Hammer Curl Form
- Step 1: Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm's length, keeping your elbows close to your torso.
- Step 2: Your palms of your hands should be facing toward your torso. This is your starting position for the exercise.
- Step 3: Keeping your upper arm stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.
- Step 4: Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.
- Step 5: Repeat the movement with your left hand. This completes one repetition.
- Step 6: Repeat the process for the recommended number of repetitions.
Alternating Hammer Curl Variations and Alternating Hammer Curl Alternatives
- Variation 1: Do the exercise sitting down on a bench, either with or without back support.
- Variation 2: Perform the exercise with both arms at the same time.
Alternating Hammer Curl Tips
- Tip 1: Start off slowly, with a weight that is challenging but not too heavy.
- Tip 2: As the process becomes easier, slowly increase the weight you are working with.
- Tip 3: Move slowly and in a fluid motion to avoid bouncing.
Alternating Hammer Curl Records and Alternating Hammer Curl Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 161 | 81 |
| Average weight for this exercise: | 38 pounds | 8 pounds |
| # of workout plans that include this exercise: | 31 | 31 |
| Popularity Rank (based on number of workouts): | 59 | 59 |
Your Alternating Hammer Curl Records and Alternating Hammer Curl Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Alternating Hammer Curl Chart - Average Alternating Hammer Curl Weight Lifted
Alternating Hammer Curl - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
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21's | Biceps | Expert |
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Alternating Dumbbell Curl | Biceps | Beginner |
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Alternating Hammer Curl | Biceps | Beginner |
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Alternating Incline Dumbbell Curl | Biceps | Beginner |
 |
Barbell Curl | Biceps | Beginner |
Alternating Hammer Curl Workout Programs (Workout Plans that use the Alternating Hammer Curl)
| Workout Plan | Difficulty | |
|---|---|---|
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Women's Beginner Workout Plan | Beginner |
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Taylor Lautner Workout Plan | Intermediate |
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Chris Evans "Captain America" Workout Plan | Expert |
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Full Body Workout Plan | Intermediate |
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Randy Orton Workout Plan | Expert |
Alternating Hammer Curl Muscles Worked
Alternating Hammer Curl Equipment
| Name |
|---|
| Dumbbells |
Alternating Hammer Curl Training Details
The alternating hammer curl is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the forearms.
The only alternating hammer curl equipment that you really need is the following: dumbbells. There are however many different alternating hammer curl variations that you can try out that may require different types of alternating hammer curl equipment or maye even require no equipment at all.
Learning proper alternating hammer curl form is easy with the step by step alternating hammer curl instructions, alternating hammer curl tips, and the instructional alternating hammer curl technique video on this page. The alternating hammer curl is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the alternating hammer curl video, learn how to do the alternating hammer curl, and then be sure and browse through the alternating hammer curl workouts on our workout plans page!
Alternating Hammer Curl Sports
Alternating Hammer Curl Force Type: N/A
Alternating Hammer Curl Mechanics Type: Isolation
Alternating Hammer Curl Other Names: Alternating Hammer Curls, Alternating dumbbell Hammer Curls
I like doing these because it feels like a good balance of forearm and bicep strength training.