Alternating Dumbbell Hammer Curl

a.k.a. Alternating Hammer Curl, Neutral Grip Bicep Curl, Dumbbell Curl With Neutral Grip

Differentiation: Mechanics

This variation of a Hammer Curl is unique. Here is how: you perform this exercise using one arm at a time, | alternating between your left and right arm with each rep. Working individual sides allows you to intently focus on each bicep individually. You also stand for this exercise. Standing allows you to generate more force and lift heavier weight | than you would if you were sitting. Finally, using dumbbells ensures that each arm lifts the same amount of weight. Using equal weight contributes to the overall symmetry of your biceps.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart for stability.

5) Hold the dumbbells at your hips, with your palms facing each other.

6) Your arms should be fully extended and relaxing at this point.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Continue this motion until your bicep is fully contracted and the dumbbell reaches the top of your right shoulder.

3) Exhale as you curl the dumbbell forward while contracting your bicep.

4) This is the ending position.

5) Once you've curled the dumbbell up to shoulder level, squeeze your bicep as much as you can and hold for a count of a full second.

6) Then, lower the dumbbell back to the starting position while inhaling.

7) Once your right arm has completed a full rep, repeat the same with the left arm.

8) More detail shown here.

9) Continue reps until you have completed a full set, alternating arms for each rep.

Proper Form

Pay special attention to following proper form by...

Keep your arm that is not curling stationary.

Keep your elbow pinned against the side of your body, which will concentrate the majority of the effort in your biceps and provide you with the maximum potential benefit.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arms stationary and focus on only moving your forearms.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

No video has been published yet.

Comments