Standing Alternating Dumbbell Hammer Curl Guide
- Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
- Targeted Muscle Groups:
How to perform?
Alternating hammer curls are an isolation exercise that primarily targets the biceps brachii and brachioradialis muscles. The brachialis and forearm muscles also act as secondary movers during this exercise. Additionally, the deltoids and trapezius muscles provide support during the movement. To perform the exercise, stand with feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other). Keeping the elbows close to the torso, curl the weight up towards the shoulders and squeeze the biceps at the top of the movement before lowering the weight back down in a controlled manner. Alternate arms for the desired number of repetitions.
Variations
Seated Alternating Dumbbell Hammer Curl
isolationBarbell Curls
isolationConcentration Curls
isolationDumbbell Hamstring Curl
isolationDumbbell Preacher Curls
isolationEZ Bar Curls
isolationEZ-Bar Preacher Curls
isolationIncline Dumbbell Curls
isolationMachine Preacher Curls
isolationNautilus Bicep Curls
isolationReverse Dumbbell Curls
isolationReverse EZ-Barbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationStanding Wide Cable Curl
isolationStanding Hammer Curls
isolationStanding Dumbbell Curls
isolationStanding EZ-Bar Cable Curl
isolationStanding Alternating Dumbbell Curl
isolationSpider Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationSeated Hammer Dumbbell Curls
isolationStanding Hammer Curls
isolation60-degree Incline Hammer Curl
isolationIncline Dumbbell Curls
isolationReverse Dumbbell Curls
isolationSeated Alternating Dumbbell Curls
isolationSeated Dumbbell Curls
isolationSeated Hammer Dumbbell Curls
isolationSpider Dumbbell Curls
isolationStanding Alternating Dumbbell Curl
isolationStanding Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolationDumbbell Preacher Curls
isolationStanding Alternating Dumbbell Curl
isolationSeated Alternating Dumbbell Curls
isolationSeated Alternating Dumbbell Hammer Curl
isolation