Step by step instructions, muscle activation and variants for the Dumbbell Standing Alternating Hammer Curl.
A standing hammer curl performed one arm at a time in an alternating rhythm, with the palms facing each other throughout. The neutral grip loads the brachialis and brachioradialis alongside the biceps, and alternating arms lets each side work with full focus.
Common mistakes content is coming soon.
The Dumbbell Standing Alternating Hammer 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.