Alternate Hammer Curl

Biceps · Dumbbell

How to do it

Standing with a dumbbell in each hand, arms straight and **palms facing each other**, elbows at your sides. Curl **one only** keeping the hammer grip, without rotating the wrist, to shoulder height; lower over three seconds and do the other. The neutral grip loads the brachialis and brachioradialis, which is what thickens the arm seen from the side. The classic mistake is the elbow drifting forward on the way up: when it travels, the shoulder comes in and the biceps rest.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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