Alternate Standing Hammer Curl Exercise Video

Exercise Instructions:

The alternate hammer curl is a great exercise for the biceps and the forearms. Setup by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to tension the biceps. Keeping your body fixed and elbows in at your sides, slowly curl up the dumbbell of your weakest arm (for most people this is their left arm). Squeeze the bicep at the top of the movement, the slowly lower the weight back to the starting position. Repeat the same movement for the other arm. This is one rep, now repeat to complete the set!

Tips & Advice:

Keep the tension on the arm that is not moving the weight, both biceps should be tense for the entire set. Keep the rep timing slow and controlled. Always work your weakest arm first.

More Dumbbells Bicep Exercises:

1. Standing Dumbbell Curl
2. Alternating Standing Dumbbell Curl
3. One Arm Standing Dumbbell Curl
4. Twisting Standing Dumbbell Curl
5. Standing Hammer Curl
6. One Arm Standing Hammer Curl
7. Hammer Curl Across The Body
8. Seated Dumbbell Curl
9. Alternate Seated Dumbbell Curl
10. One Arm Seated Dumbbell Curl
11. Seated Hammer Curl
12. Alternate Seated Hammer Curl
13. One Arm Seated Hammer Curl
14. Incline Dumbbell Curl
15. Alternate Incline Dumbbell Curl
16. Incline Hammer Curl
17. Alternate Incline Hammer Curl
18. Prone Incline Dumbbell Curl
19. One Arm Prone Dumbbell Curl
20. Prone Incline Hammer Curl
21. One Arm Prone Hammer Dumbbell Curl
22. Lying Dumbbell Curl
23. Concentration Curl
24. Dumbbell Preacher Curl
25. Alternate Dumbbell Preacher Curl
26. One Arm Dumbbell Preacher Curl
27. Dumbbell Hammer Preacher Curl
28. Alternate Dumbbell Hammer Preacher Curl
29. One Arm Dumbbell Hammer Preacher Curl
30. Incline Bench Dumbbell Curl
31. Incline Bench Hammer Curl
32. Zottman Curl
33. Zottman Preacher Curl
34. Lying Wide Dumbbell Curl

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Exercise Pictures:

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