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Alternate Hammer Curl

The Alternate Hammer Curl primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Alternate Hammer Curl

  1. Step 1. 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.
  2. Step 2. The palms of the hands should be facing your torso. This will be your starting position.
  3. Step 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 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.
  4. Step 4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Step 5. Repeat the movement with the left hand. This equals one repetition.
  6. Step 6. Continue alternating in this manner for the recommended amount of repetitions.

Frequently asked questions

What is the primary benefit of the neutral grip used in hammer curls?

The neutral grip shifts the emphasis toward the brachialis and brachioradialis. This builds thickness in the upper arm and improves forearm strength compared to standard supinated curls.

How can I prevent using momentum during the movement?

Keep your elbows pinned to your ribs and avoid swinging the weights from the hips. Perform the eccentric phase slowly to ensure the muscles are under constant tension throughout the set.

Which muscles are primarily targeted during alternate hammer curls?

The exercise primarily targets the biceps brachii, specifically the long head. It also heavily engages the brachialis and the brachioradialis muscle of the forearm.

Is there a simpler variation for beginners who struggle with stability?

Performing the exercise while seated on a bench provides more trunk stability and prevents leg drive. This allows beginners to focus entirely on elbow flexion and proper arm tracking.

What is the recommended set and rep range for hypertrophy?

Aim for 3 to 4 sets of 8 to 12 repetitions per arm. Use a weight that allows for a full range of motion without compromising vertical torso alignment.

Sample sets & reps for Alternate Hammer Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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