Hammer curl with dumbbells (alternating)
The dumbbell alternating hammer curl is a powerful exercise targeting the biceps, brachialis, and brachioradialis muscles. This movement enhances arm strength and size, improving both endurance and power. Athletes benefit from increased grip strength and forearm development, crucial for various sports requiring strong arm function. Its alternating nature also promotes balanced muscle growth, reducing the risk of injury. Overall, it’s an essential addition for athletes aiming to optimize upper body strength and performance.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
12kg
Avg. weight
26lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Stand with a dumbbell in each hand, with each dumbbell resting on the front of a thigh.
- 2Keeping your upper arm fixed, exhale as you curl the left dumbbell upward, across your body, and toward your left shoulder.
- 3Hold for a count of two and squeeze your biceps.
- 4Inhale as you reverse the motion and return the dumbbell to the starting position.
- 5Repeat with your right arm.
- 6Keep alternating arms.
Tips & Tricks
Control the Movement: Focus on a smooth, controlled motion throughout the exercise to maximize muscle engagement and minimize the risk of injury.
Keep Your Elbows Stable: Maintain your elbows close to your sides. Avoid lifting your elbows as you curl the weights to ensure that you are targeting the biceps and forearms properly.
Neutral Grip: Use a neutral (hammer) grip, where your palms face each other. This grip helps activate the brachialis and brachioradialis muscles more effectively, providing a well-rounded arm workout.
Engage Your Core: Keep your core muscles tight to maintain balance and stability, especially when alternating the curl from one arm to the other.
Mind Your Posture: Stand tall with a slight bend in your knees. Ensure that your back remains straight throughout the exercise to avoid putting unnecessary strain on your lower back.
Full Range of Motion: Curl the weights fully, bringing them up to shoulder level and then lowering them back down to the starting position. Avoid short, incomplete reps to maximize the exercise's effectiveness.
Avoid Momentum: Do not use body momentum to lift the weights; focus on isolating and working the target muscles by lifting with controlled force.
Breathing Technique: Exhale while curling the weight up and inhale while lowering it back down. Proper breathing helps maintain your focus and stabilize your movements.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
