Home Exercises Alternating Hammer Curls

Alternating Hammer Curls

Exercise Tips

  • Keep your back straight
  • Make sure you do an even amount on each arm

Alternating Hammer Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Dumbbell Biceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a dumbbell in each hand, palms facing you, hanging your arms straight down by your sides.

  1. 1 Exhaling, curl one hand up towards your chest, keeping your wrist locked in the same position. Keep your elbow close to your side.
  2. 2 Hold for a one count, then inhale and slowly lower your arm back down to starting position.
  3. 3Repeat steps one and two with the opposite arm.
  4. 4Repeat this exercise until you have completed all repetitions for the set, alternating arms.