Alternate Hammer Curl

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Biceps
Secondary Muscle:Forearms,


  1. Stand up straight with your arms by your side, palms facing in, a dumbbell in each hand. This is your start position.

  2. Keeping your elbows close to your torso, and your body straight. With your upper arm fixed, curl the weight on one hand forwards and up, flexing your bicep and breathing out as you do it. Hold the position for a beat or two.

  3. Return to the start position, breathing in while you do so. Repeat with the other hand. This counts as one rep.

  4. Continue for as many reps as needed.


There are many variations to this exercise. It can be done sitting down, with or without back support, and curling both at once or one by one. It is similar to the Hammer Curl, except you do it one by one.


  • Do not use weights heavier than you can manage and use momentum to do the exercise. Make sure you pause between each rep.
  • Always keep your upper arm fixed, and move only the lower arm (below the elbow).