Alternating Hammer Curls
This biceps exercise mainly works your biceps and brachialis, with help from your forearm. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Alternating Hammer Curls
Stand tall with dumbbells at sides, palms facing inward. Curl one dumbbell up, keeping the hammer grip, then lower and alternate.
Common mistakes
Keep elbows pinned to your sides; avoid swinging the dumbbell.
Breathing
Exhale as you curl up, inhale as you lower.
Muscles worked
Primary Muscles
Biceps, Brachialis
Secondary Muscles
Forearm
Tertiary Muscles
Shoulders
