Bicep Exercises

Alternate Hammer Curl

This exercise uses a hammering (up and down) motion to isolate the biceps.

Alternate Hammer Curl - Step 1 Alternate Hammer Curl - Step 2


  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing each other.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your left arm in an arc towards your left shoulder.
  5. Lower your arm and repeat with your right arm.


  • Do not turn your wrists during this exercise.

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

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