APEX ZONE

Exercises · Strength

Alternate Hammer Curl

Dumbbell Biceps

The Alternate Hammer Curl is a strength movement that targets your biceps. Here's how to do it with clean form.

How to do the Alternate Hammer Curl

  1. Stand holding dumbbells at your sides with palms facing your body.
  2. Curl one dumbbell up with a neutral grip, keeping the elbow pinned to your side.
  3. Lower it fully before curling the other arm.
  4. Don't swing your torso — control the weight both ways.

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