Alternating Hammer Curl

Free Weights / Beginner

1 ratings

Equipment Needed

Dumbbells

My Performance

0 lb
average weight
0 lb
best weight
--
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#--
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Sitewide Performance

All
Male
Female

30 lb
average weight
65 lb
best weight
13
times logged
#108
popularity rank

Average Sitewide Alternating Hammer Curl Weight

41 lb
average weight
65 lb
best weight
8
times logged
#104
popularity rank

Average Male Alternating Hammer Curl Weight

10 lb
average weight
20 lb
best weight
2
times logged
#135
popularity rank

Average Female Alternating Hammer Curl Weight

How to do Alternating Hammer Curl:

Step 1: Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm's length, keeping your elbows close to your torso.
Step 2: Your palms of your hands should be facing toward your torso. This is your starting position for the exercise.
Step 3: Keeping your upper arm stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.
Step 4: Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.
Step 5: Repeat the movement with your left hand. This completes one repetition.
Step 6: Repeat the process for the recommended number of repetitions.

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Secondary

Muscles Worked

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Details

alternating hammer curl is a free weights exercise that primarily targets the biceps ...more

alternating hammer curl is a free weights exercise that primarily targets the biceps.

The only alternating hammer curl equipment that you really need is the following: dumbbells. There are however many different alternating hammer curl variations that you can try out that may require different types of alternating hammer curl equipment or may even require no equipment at all.

Learning proper alternating hammer curl form is easy with the step by step alternating hammer curl instructions, alternating hammer curl tips, and the instructional alternating hammer curl technique video on this page. alternating hammer curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the alternating hammer curl video, learn how to do the alternating hammer curl, and then be sure and browse through the alternating hammer curl workouts on our workout plans page!