Alternate Hammer Curl

Alternate Hammer Curl is a resistance exercise – elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Brachialis, Brachioradialis
Secondary muscles: Biceps brachii, Forearm gripping muscles
Exercise type: Resistance exercise – elbow flexion

Exercise technique

Prepare
Hold two dumbbells beside you with palms facing your torso.
Stable trunk
Take a balanced stance, brace your abdomen and keep upper arms beside your ribs.
Right curl
Bend your right elbow to raise the dumbbell toward your shoulder with your thumb up.
Top pause
Contract briefly without moving your right shoulder forward.
Right descent
Lower fully to the start under control with the same neutral grip.
Left repetition
Repeat the curl and extension with your left arm while the right arm rests quietly below.
Sequence
Complete each arm in turn, maintaining rhythm without swinging the waiting weight.

Key technique points

Complete each arm in sequence.
Keep the waiting dumbbell still.
Do not change palm direction.
Do not move your elbows forward.
Do not rotate your torso sideways.
Use equal ranges on both sides.

Common mistakes

Switching too early

Do not raise one arm before the other has lowered; preserve the alternating wait-and-curl sequence.

Swinging the waiting arm

Do not swing the idle dumbbell backward; keep both shoulders still during the single-arm action.

Turning the palm

Do not turn your palm upward at the top; maintain a thumb-up neutral grip.

Leaning sideways

Do not lean away from the working side or assist arm strength with body sway.

Lifting the elbow

Do not bring your upper arm forward to touch the shoulder with the weight; keep the elbow by your side.

Dropping the descent

Do not drop the dumbbell to speed the switch; finish bottom extension before changing arms.

Frequently asked questions