Alternate Hammer Curl

How to perform

1. 01Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
2. 02The palms of the hands should be facing your torso. This will be your starting position.
3. 03While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
4. 04Slowly begin to bring the dumbbells back to starting position as your breathe in.
5. 05Repeat the movement with the left hand. This equals one repetition.
6. 06Continue alternating in this manner for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.