Movement overview

The Alternate Dumbbell Hammer Curl is a strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.

Step-by-step cues

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand using a neutral grip, palms facing each other.
2. Keep your elbows close to your torso and maintain a straight back.
3. Curl the right dumbbell upward by bending your elbow, keeping your upper arm stationary.
4. Continue lifting until your forearm is vertical and the dumbbell is at shoulder height.
5. Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
6. Repeat the movement with your left arm while keeping the right arm stationary.
7. Continue alternating arms for the desired number of repetitions.

Technical tips

• Maintain a controlled motion throughout the exercise to maximize muscle engagement.
• Avoid swinging or using momentum to lift the weights; focus on isolating the biceps.
• Keep your wrists straight and avoid bending them during the curl to prevent strain.
• Exhale as you lift the dumbbell and inhale as you lower it back down.
• Ensure that your elbows remain close to your body to effectively target the biceps.