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Last updated February 2, 2026
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bicepsforearmstriceps
Hammer Curl - Alternate (Dumbbell)
Stand. Curl right arm (thumb up), lower, curl left. Keep body strict.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
outer bicep / brachialis
Secondary
forearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Alternate
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your arms fully extended at your sides and maintain a slight bend in your elbows.
- Step 2Position Your Body
- Engage your core and keep your back straight throughout the movement.
- Stand tall with your shoulders relaxed and your gaze forward.
- Step 3Lift the Dumbbell
- Begin the movement by bending your elbow and curling one dumbbell towards your shoulder.
- Keep your upper arm stationary and focus on using your bicep to lift the weight.
- Step 4Lower the Dumbbell
- Slowly lower the dumbbell back to the starting position, fully extending your arm.
- Maintain control of the dumbbell and avoid swinging your arm.
- Step 5Alternate Arms
- After completing the lift and lower with one arm, switch to the other arm and repeat the movement.
- Continue alternating arms for the desired number of repetitions.
- Step 6Finish the Exercise
- Once you have completed your repetitions, carefully set the dumbbells down at your sides.
- Take a moment to stretch your arms and relax your muscles after the exercise.