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Standing Alternate Hammer Curls

Learn how to properly perform the Standing Alternate Hammer Curls with this complete demonstration video.

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What is the Standing Alternate Hammer Curls?

The standing alternate hammer curls are a versatile exercise effectively working the biceps and forearms. Suitable for all levels, this exercise is ideal for building arm strength and mass. Alternating movements promote muscle symmetry while allowing focus on each arm individually.

How to properly perform the Standing Alternate Hammer Curls

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keeping your elbows close to your torso, exhale and curl one dumbbell up to your shoulder while keeping your forearm in a neutral position.
  3. Pause for a brief moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
  4. Repeat the movement with the opposite arm, alternating sides for the recommended number of repetitions.
  5. Focus on maintaining proper form and control throughout the exercise.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Biceps:

Curls pupitre unilatéral haltères prise inversée (Preacher)Curl pupitre à la barre EZ (Preacher)Curls à la poulie basse unilatéral

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