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Visual demonstration of the Alternate Hammer Curl Standing Dumbbells exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Alternate Hammer Curl Standing Dumbbells

4 steps Updated 29/08/2026

Alternate Hammer Curl Standing Dumbbells is a free weights exercise targeting Biceps (Biceps Brachii), Brachialis (Musculus Brachialis) using Dumbbells.

Step by step

How to perform it

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face each other (neutral grip).
  2. Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the neutral grip with your palm facing inward.
  3. Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
  4. Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.
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Last updated: 29/08/2026

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Alternate Hammer Curl Standing Dumbbells

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