Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternate Standing Hammer Curl Instructions

  1. The alternate hammer curl is a great exercise for the biceps and the forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
  2. You should be using a neutral grip, meaning your palms are facing your body.
  3. Bend your arms slightly to keep the tension on the biceps.
  4. Keeping your body fixed and elbows in at your sides, slowly curl up the dumbbell of your weakest arm (for most people this is their left arm).
  5. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
  6. Repeat the same movement for the other arm. This is one rep. 
  7. Now repeat to complete the set!

​Hammer Curl Tips:

  1. Keep the tension on the arm that is not moving the weight. Both biceps should be tense for the entire set.
  2. Keep the rep timing slow and controlled.
  3. Always work your weakest arm first.