Alternating Hammer Curl

Free Weights / Beginner

1 ratings

Equipment Needed

  • Dumbbells

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 30.42 lb
    average weight
  • 130.00 lb
    best weight
  • 12
    times logged
  • #100
    popularity rank

Average Sitewide Alternating Hammer Curl Weight

  • 24.42 lb
    average weight
  • 35.00 lb
    best weight
  • 9
    times logged
  • #101
    popularity rank

Average Male Alternating Hammer Curl Weight

  • 15.00 lb
    average weight
  • 15.00 lb
    best weight
  • 2
    times logged
  • #127
    popularity rank

Average Female Alternating Hammer Curl Weight

How to do the Alternating Hammer Curl:

Muscles Worked

Forearms secondary Biceps primary Muscles diagram

Details

The alternating hammer curl is a free weights exercise that primarily targets the biceps ...more

The alternating hammer curl is a free weights exercise that primarily targets the biceps.

The only alternating hammer curl equipment that you really need is the following: dumbbells. There are however many different alternating hammer curl variations that you can try out that may require different types of alternating hammer curl equipment or maye even require no equipment at all.

Learning proper alternating hammer curl form is easy with the step by step alternating hammer curl instructions, alternating hammer curl tips, and the instructional alternating hammer curl technique video on this page. The alternating hammer curl is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the alternating hammer curl video, learn how to do the alternating hammer curl, and then be sure and browse through the alternating hammer curl workouts on our workout plans page!

Tips

  1. Start off slowly, with a weight that is challenging but not too heavy.
  2. As the process becomes easier, slowly increase the weight you are working with.
  3. Move slowly and in a fluid motion to avoid bouncing.

Variations

  1. Do the exercise sitting down on a bench, either with or without back support.
  2. Perform the exercise with both arms at the same time.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

1 Review

  • AaronV
    almost 6 years ago
    #

    I like doing these because it feels like a good balance of forearm and bicep strength training.

Equipment Needed

  • Dumbbells

Tips

  1. Start off slowly, with a weight that is challenging but not too heavy.
  2. As the process becomes easier, slowly increase the weight you are working with.
  3. Move slowly and in a fluid motion to avoid bouncing.

Variations

  1. Do the exercise sitting down on a bench, either with or without back support.
  2. Perform the exercise with both arms at the same time.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation