Skip to content

Alternate Hammer Curl Guide

This is an isolation exercise that requires you stabilizing your body without rocking it.

  1. Hold one dumbbell in each hand with palms facing your body.
  2. Place your feet shoulder width apart.
  3. Bend your knees slightly for stability and to relieve low back pressure.
  4. Keep your torso upright and look straight.
  5. Keep elbows close to your torso.
  6. Exhale and curl one hand to full elbow flexion which creates full biceps contraction.
  7. Inhale and lower your hand.
  8. Exhale and curl your other hand.
  9. Alternate until you reach your workout plan set.