Arms · Isolation

Alternating Dumbbell Hammer Curl

A bicep and forearm exercise performed with a neutral, palms-in grip, alternating arms each rep to target the brachialis and brachioradialis. The neutral grip shifts work onto the muscles underneath and beside the biceps, which is what adds visible thickness to the arm rather than just peak. It is also the strongest curling position for most people, so it slots in well after regular curls have fatigued the biceps.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Isolation Pull
alternating-dumbbell-hammer-curl-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Biceps, Forearms
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Alternating Dumbbell Hammer Curl

  1. Stand with a dumbbell in each hand, palms facing your thighs.
  2. Curl one dumbbell up toward your shoulder, keeping the palm facing inward for the whole rep.
  3. Squeeze at the top for a beat with the elbow still pinned to your side.
  4. Lower over two to three seconds to a fully straight arm.
  5. Repeat with the other arm, alternating each rep.
  6. Keep the wrists locked straight throughout.

Anatomy

Muscles Worked

arms
Primary muscles
Biceps Forearms

Do This

Form Cues

  • Keep the palms facing each other for the whole rep. No rotation.
  • Elbows stay tight to the ribs rather than flaring out.
  • Pause briefly at the top before lowering under control.
  • Imagine hammering a nail with each rep: the dumbbell stays vertical from start to finish.

Avoid This

Common Mistakes

  • Rotating into a normal curl partway up, which defeats the point of the neutral grip.
  • Leaning back to help the weight up.
  • Rushing so the arms alternate before the previous rep is finished.
  • Turning it into a partial-range pump exercise by never straightening the arm at the bottom.

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