Step by step instructions, muscle activation and variants for the Dumbbell Alternating Hammer Strict Curl.
An alternating biceps curl performed with a neutral (hammer) grip and strict form, with the upper arms braced against the torso to eliminate momentum. The neutral grip shifts emphasis to the brachialis and brachioradialis alongside the biceps.
The Dumbbell Alternating Hammer Strict Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
