P4PBETAPassion4Profession

Alternating Hammer Curls

BicepsIntermediate🏋️ Dumbbell

Use this exercise to build your own workout in our app.

Download the app for free

Description

Alternating hammer curls isolate the bicep muscle group. This exercise also hits the forearms and stabilizer muscles, such as the upper and middle traps, anterior deltoid, levator scapulae, and wrist flexors. It can be performed from a standing or sitting position, with or without back support. The key is to keep the rep timing slow and controlled.

How to do it

  1. 1Stand straight up with a dumbbell in each hand at your sides. Your palms should be facing your body.
  2. 2Curl the right arm forward. Squeeze your biceps as you exhale. Continue until the biceps is fully contracted.
  3. 3Slowly lower the weight and return to the initial position as you inhale.
  4. 4Repeat with the other arm. Only your forearms should move.

⚠️ Common mistakes

  • Move your shoulders
  • Arch your back

Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.

Download the app for free