Video
We are going to move away from calisthenics today and look at another weight training exercise.
Today we are going to cover an isolation exercise called the Alternate Hammer Curl.
Other names this exercise commonly goes by are Alternate Hammer Curl, Neutral Grip Bicep Curl, and the Dumbbell Curl Neutral Grip.
We will provide video and images on how you perform the movement with a step by step guide.
There difficulty level. The equipment you will need. What muscles get used.
The benefits to including it into your training. Training tips for when you are performing the exercise.
We will also include some other exercises you can use that will work out the same muscle groups.
This exercise is best for people who are at an intermediate training level or higher.
If you are just starting out, you should be using compound exercises like bent over rows, pull-ups, chin-ups for maximal strength development.
This exercise should be done near the end of your training after you have completed your compound movements.
If you are a beginner, you should use the compound movements to strengthen your body first. After several months you can then add this exercise to help maximize your bicep development.
Alternate Hammer Curl How to Guide
Image Example
Step by Step Description
Step 1: Use an overhand grip and grab a dumbbell with each of your hands. Stand with a shoulder width stance and have your torso upright. Place the dumbbells at your sides, palms facing toward you. Have your elbows close to your body and your arms extended.
You are now in the starting position for this exercise.
Step 2: Keep your upper arm stationary breath our and curl the weight forward with one arm contracting your bicep. Keep lifting the weight until your arm gets fully contracted with the dumbbell at shoulder level. Hold for one to two seconds in this position.
Step 3: Breathe in and lower the dumbbell back to the starting position in a slow and controlled movement.
Step 4: Now repeat the movement with the opposite arm to complete one repetition.
Repeat the steps outlined for the desired number of repetitions.
Difficulty Level
The Alternating Hammer Curl is a beginner level exercise. This makes it perfect for people at all different fitness levels.
Equipment Required
To do this exercise, Dumbells are the one piece of gear you need.
If you do not have a gym membership check out these adjustable dumbbells, you can pick up from Amazon.
If you are working out at home, it is best to get an adjustable set for both room and price.
Muscles Worked
The Primary muscle that this exercise works are the Brachialis (muscle under the bicep) and your Bicep.
The exercise will also focus on your forearms but to a much lesser degree. It will also strengthen your wrist and finger flexors.
Benefits
The biceps are a common area that is a bit underdeveloped from compound training. Using this isolation exercise can help you to bring you biceps up to par.
Working the Brachialis will contribute to upper arm thickness more so than the biceps according to T-Nation (https://www.t-nation.com/training/tip-for-bigger-arms-do-slow-hammer-curls)
Your wrist and finger flexors are secondary muscles worked by Hammer Curls. Strengthening them will help you to develop greater grip strength.
Hammer curls are a very simple exercise to learn, and it has an extremely low injury rate.
Training Tips
Only your forearms should be moving.
Do not swing the weight. Swinging reduces the effectiveness of the exercise.
To limit your chances of swinging you can stand with the back against a wall and press your elbows into your sides.
Go with a slow and controlled movement and squeeze your muscles as you are lifting and lowering the weight.
It should take approximately 2 seconds for you to lift the weight. 1 to 2 where you hold the weight at the top of the rep. Another 2 seconds to lower the weight.
Variations of the Alternate Hammer Curl Exercise
- Cable Hammer Curls
- Cross Body Hammer Curls
- Preacher Curls
- Reverse Preacher Curls
Inclosing
I do not know any guy who does not want a massive set of biceps on their arms.
Using Hammer curls is a great way to help you achieve biceps anyone would envy.
Before you include direct arm training, you should already have some muscle on your frame.
People new to fitness should focus on creating strength with compound movements before adding single arm exercises to their routine.
Remember to use isolation exercises like this at the end of your training routine.
References
Alternate Hammer Curl https://www.bodybuilding.com
Tip For Bigger Arms Do Slow Hammer Curls https://www.T-Nation.com
Top 5 Bicep Training Mistakes How To Correct Them http://www.simplyshredded.com
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