Dumbbell Alternate Hammer Strict Curl
Description
The dumbbell alternate hammer strict curl performs the hammer curl one arm at a time with strict form. While one dumbbell stays at the side, the other curls to shoulder height with a hammer (neutral) grip. The strict alternating pattern increases time under tension and isolates the brachialis and brachioradialis.
Muscle Group
Equipment Required
Dumbbell Alternate Hammer Strict Curl Instructions
- Stand tall with feet shoulder-width apart.
- Hold a dumbbell in each hand at your sides with palms facing each other (hammer grip).
- Pin your elbows against your sides.
- Brace your core and pull your shoulders back.
- Curl the right dumbbell up by bending only at the elbow, keeping the hammer grip.
- Squeeze the bicep at the top, then lower with control.
- Repeat with the left arm while the right stays at the side.
- Alternate sides with each rep, maintaining strict form.
Dumbbell Alternate Hammer Strict Curl Form & Visual
Dumbbell Alternate Hammer Strict Curl Benefits
- Single-arm work corrects imbalances
- Strict alternating pattern eliminates body english
- Hammer grip targets brachialis
- Builds arm thickness
- Strong forearm engagement
- Useful for hypertrophy training
Dumbbell Alternate Hammer Strict Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
- Forearm flexors
Dumbbell Alternate Hammer Strict Curl Variations & Alternatives
- Dumbbell Hammer Curl
- Standing Hammer Curl
- Cross Body Hammer Curl
- Dumbbell Alternate Biceps Curl
