Alternate Hammer Curl
An effective arm exercise targeting the biceps and forearms using dumbbells.
Instructions
- Stand upright, holding a dumbbell in each hand at the sides with palms facing the torso.
- Lift the right dumbbell until the forearm is vertical and the thumb faces the shoulder.
- Slowly lower the dumbbell back to the starting position.
- Repeat the lift with the left hand.
- Continue alternating for the desired number of repetitions.
Common Mistakes to Avoid
- Swinging the body for momentum.
- Not fully extending the arms at the bottom position.
- Allowing the elbows to move forward.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | dumbbell |
| Muscle | biceps |