Alternate Hammer Curl

Biceps

Alternate Hammer Curl

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A dumbbell curl with a neutral grip, performed one arm at a time, that emphasizes the upper arm and forearm muscles.

Strength

Primary musclesBiceps

Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %

Effort during a set4.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with a dumbbell in each hand, palms facing your thighs.
2Keep your elbows by your sides and your shoulders relaxed.

How to perform

1Curl one dumbbell up with your thumb toward your shoulder, keeping the palm facing inward.
2Pause at the top and squeeze.
3Lower the dumbbell slowly to the start.
4Repeat with the other arm, alternating each rep.