Exercise guide
Alternate Hammer Curl
The Alternate Hammer Curl is a dumbbell exercise that trains the biceps and forearms with the palms facing inward. One arm curls while the other remains at your side, allowing you to focus on each repetition separately. The neutral grip also gives the exercise a different feel from a traditional palms-up curl.
Training context
Where does the Alternate Hammer Curl fit?
Alternate Hammer Curls work well after rows, pull-ups, or other larger pulling exercises. They can also be used as direct arm work in an upper-body or full-body session.
Because only one dumbbell moves at a time, it is easier to watch your elbow position and compare control between sides. Choose a weight that lets you curl without leaning backward or swinging the dumbbell upward.
Technique overview
Keep the upper arm still
Stand tall with a dumbbell in each hand and your palms facing your sides. Keep the working elbow close to your torso as you curl one dumbbell toward the shoulder. Lower it slowly, then repeat with the other arm. Avoid letting the elbow drift far forward or using your hips and lower back to create momentum.
Treat this as an overview and use a range, pace, and setup you can control.