Strengthen Biceps with Alternating Hammer Curls

Alternating Hammer Curls

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps, Brachialis

Secondary Muscles

Forearm

Tertiary Muscles

Shoulders