Alternate Hammer Curl
A dumbbell biceps exercise done one arm at a time with a neutral, palms in grip, which also brings the forearms into play. It suits beginners and anyone building arm strength.
How to do the alternate hammer curl
- Stand tall holding a dumbbell in each hand at your sides, palms facing your body.
- Keep your upper arms still and close to your torso throughout the movement.
- Curl one dumbbell up toward your shoulder while keeping the palm facing inward the whole way.
- Squeeze the biceps briefly at the top before lowering the weight back down under control.
- Lower fully, then curl the other arm; that completes one repetition.
- Continue alternating arms for the rest of your set.
Original library instructions (6 steps)
- Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- The palms of the hands should be facing your torso. This will be your starting position.
- While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- Slowly begin to bring the dumbbells back to starting position as your breathe in.
- Repeat the movement with the left hand. This equals one repetition.
- Continue alternating in this manner for the recommended amount of repetitions.
Common mistakes
- Swinging the torso to help lift the weight; keep your body still and let the arm do the work.
- Letting the elbow drift forward or away from the body; keep it pinned to your side.
- Rushing the lowering phase; control the dumbbell down instead of dropping it.
- Turning the wrist during the curl; keep the palm facing your body the whole rep.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps per arm, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 8 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per arm, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Pick a weight where the last two reps of a set feel genuinely hard without breaking form.
- Breathe out as you curl the weight up and in as you lower it back down.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the alternate hammer curl good for beginners?
Yes. The neutral grip is easier on the wrists than a regular curl, and working one arm at a time makes it simple to focus on form before adding heavier dumbbells.
What muscles does the alternate hammer curl work?
It mainly works the biceps, with the neutral grip also giving the forearms more involvement than a standard curl.
