Dumbbell alternating hammer curl

Upper arms

🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. Keep elbows close to your torso and back straight. Curl one dumbbell upward, keeping the upper arm stationary, until your forearm is vertical. Pause, then slowly lower. Alternate arms.

Tips

Maintain a controlled motion, avoiding momentum. Keep wrists straight and elbows close to your body. Exhale on the lift, inhale on the lower.

Similar exercises

Dumbbell hammer curl Upper arms, Forearms · 🔧 Dumbbells 2/10 Dumbbell seated hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell incline hammer curl Upper arms · 🔧 Dumbbells 2/10 Dumbbell concentration hammer curl Upper arms · 🔧 Dumbbell 2/10 Dumbbell alternating curl Forearms · 🔧 Dumbbells 2/10 Dumbbell seated alternate hammer curl Forearms · 🔧 Dumbbells 2/10 Dumbbell hammer curl squat Quads, Glutes, Upper arms · 🔧 Dumbbells 3/10 Dumbbell reverse curl Upper arms · 🔧 Dumbbells 2/10

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