Alternating Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Deltoid
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells

Technique

1. Stand tall, dumbbells hanging at your sides, thumbs pointing forward.
2. Curl one dumbbell up with the thumb pointing up, keeping the other arm still.
3. Lower it slowly, then curl the other side.
4. Keep alternating to the end of the set.

Cues

• Thumbs stay up; the wrist does not turn.
• Elbows stay pinned at your sides.

Common mistakes

• Swinging the weights.
• Letting the elbows travel forward.

Alternatives

• Hammer Curl
• Alternating Dumbbell Curl