Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Alternating Standing Hammer Curl Instructions

The alternating hammer curl is a great exercise for the biceps and the forearms.

  1. Grab a pair of dumbbells and stand up with the dumbbells by your sides.
  2. With a neutral grip, bend your arms slightly to keep the tension on the biceps.
  3. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbell up with one arm.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position.
  5. Repeat the same movement for the other arm. This is one rep. 

Alternating Standing Hammer Curl Tips

  • Keep the rep timing slow and controlled.
Posted on: Sun, 08/13/2023 - 08:24

Could do this exercise sitting on a bench?

M&S Team Badge
Posted on: Sat, 08/26/2023 - 21:30

Sure can!