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Biceps · Intermediate

Alternating Dumbbell Strict Hammer Curl

Strict alternating hammer curl using a neutral grip while the upper arms and torso remain stationary.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a dumbbell in each hand, palms facing inward, shoulders quiet, and trunk braced.
  2. 02Keep both upper arms vertical and curl one dumbbell without changing the neutral grip.
  3. 03Pause near the top without letting the elbow travel forward or the wrist bend.
  4. 04Lower to full arm extension under control, then repeat with the opposite arm.
  5. 05Continue alternating without torso sway, knee drive, or shoulder movement.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell One Arm Standing Hammer CurlRelated variationDumbbell One Arm Seated Hammer CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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