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Dumbbell Alternating Hammer Curl
Dumbbell alternating hammer curl that targets biceps, brachialis, and forearms to build arm thickness and grip strength; uses neutral grip for balanced development and imbalance correction.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Shoulders, Traps
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
8/10Flexors
Shoulders
4/10Anterior Delts
Traps
3/10Upper Traps
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core engaged. Hold dumbbells at sides with neutral grip, elbows close to torso.
- Exhale and curl one dumbbell toward shoulder by bending elbow, keeping upper arm stationary.
- Squeeze bicep at top and hold briefly.
- Inhale and lower dumbbell slowly to full extension.
- Switch to opposite arm and repeat.
- Alternate arms until reps complete.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Elbows tucked to sides
- Wrists neutral and straight
- Control the descent
- No body swing
- Squeeze at top
Breathing
Inhale during lowering phase; exhale as you curl upward. Brace core before each rep.
Tempo
3-1-1
Range of Motion
From full elbow extension to dumbbell at shoulder level or 90 degrees flexion, without shoulder movement.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain
- Use lighter weights if beginner
- Stop if joint strain occurs
- Maintain neutral spine to prevent back strain
Spotting
Spotting not required; self-spot by dropping weights if needed. Use collars on dumbbells for safety.
Common Mistakes
- Swinging weights with momentum
- Flaring elbows outward
- Using too heavy weight
- Poor posture leaning back
- Incomplete range of motion
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Full elbow flexion
- Shoulder extension for arm position
Build Up First
- Basic standing posture
- Controlled bicep curl form
Also known as
Alternating Hammer Curl, Neutral Grip Dumbbell Curl, Seated Hammer Curl
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