Alternate Hammer Curl

A unilateral biceps isolation exercise performed with dumbbells in a neutral grip position. Develops arm strength and addresses muscular imbalances.

Instructions

1. Stand upright with your torso straight and a dumbbell in each hand at arm’s length by your sides.
2. Keep your elbows close to your torso and your palms facing your body (neutral grip position).
3. While holding your upper arm stationary, curl the right dumbbell forward by contracting your biceps, exhaling as you lift.
4. Continue curling until your biceps is fully contracted and the dumbbell reaches shoulder height.
5. Hold at the top for a brief second while squeezing your biceps.
6. Slowly lower the dumbbell back to the starting position, inhaling as you go.
7. Repeat with your left arm. One rep equals one curl on each side.
8. Continue alternating in a controlled manner for all prescribed repetitions.

Tips

• Keep only your forearms moving; upper arms should remain stationary.
• Use a weight that allows for controlled movement without swinging.
• Maintain good posture throughout; avoid leaning back.
• The neutral grip also engages the brachialis effectively.
• Pause briefly at the top to maximize peak contraction.