Alternate Hammer Curls are a powerful isolation exercise for building thick, strong arms. By using a neutral grip, this curl variation emphasizes the brachialis and forearms while reducing wrist strain — making it a great choice for functional strength and aesthetic development.
Instructions
- Stand upright with a dumbbell in each hand, arms at your sides and palms facing in (neutral grip).
- Keeping your elbow close to your body, curl the right dumbbell to shoulder height.
- Pause briefly at the top, squeezing your biceps, then lower it back down with control.
- Repeat the movement with your left arm.
- Alternate sides until the set is complete.
Related Muscle Groups
- Biceps
See exercises for Biceps · Learn about the Biceps - Brachialis
See exercises for Brachialis · Learn about the Brachialis - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms