Alternating Hammer Curl: How-to, Tips & More
The Alternating Hammer Curl is a beginner isolation exercise for your brachialis. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your biceps and brachioradialis, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Biceps
Secondary
Brachioradialis
Secondary
How to do the Alternating Hammer Curl
- Stand tall with a dumbbell in each hand, palms facing your body.
- Curl one dumbbell to your shoulder, keeping the palm facing in.
- Lower it with control, then curl the other side.
- Keep your elbows close to your sides.
Alternating Hammer Curl tips
- Keep your wrists straight.
- Count one rep per arm.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Alternating Hammer Curl alternatives
Cross Body Hammer Curl
Brachialis
Hammer Curl
Brachialis
Seated Hammer Curl
Brachialis
Hammer Preacher Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Alternating Hammer Curl work?
The Alternating Hammer Curl mainly works your brachialis, with help from your biceps and brachioradialis.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Alternating Hammer Curl good for beginners?
Yes. The Alternating Hammer Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Alternating Hammer Curl?
You need dumbbells.
Add Alternating Hammer Curl to your program
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