Dumbbell Alternate Hammer Strict Curl
Easy
Also known as: Alternating Dumbbell Strict Hammer Curl · Strict Alternating Hammer Curl
Expert Advice
If you need to lean back to start a curl, reduce the load. Strict hammer curls should not use your torso to launch the dumbbell.
How-to-do Steps
- Stand upright with your back braced and a dumbbell in each hand.
- Hold both arms beside your torso with your palms facing inward.
- Curl one dumbbell toward your shoulder while keeping the opposite arm fully lowered.
- Keep your working upper arm beside your ribs and your torso stationary.
- Lower the dumbbell under control until your arm is straight without forcing your elbow.
- Repeat with the other arm, alternating sides for the prescribed repetitions.
Common Mistakes
- Wrists bend during the curlFix: keep your knuckles aligned with your forearms.
- Shoulders shrug toward your earsFix: keep them relaxed as your elbows bend.
Coach Cues
Thumbs stay upTorso stays stillLower before switching
Short reminders to keep in mind during every set.
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Muscles Worked
Dumbbell Alternate Hammer Strict Curl primarily targets the Biceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps75%
Secondary
Forearms25%
Equipment
Dumbbell
Exercise Type
Strength
Why Level 2?
Easy
Requires basic alternating-arm coordination and torso control, with easily scalable loading.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Dumbbell Alternate Hammer Strict Curl work?
Dumbbell Alternate Hammer Strict Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Alternate Hammer Strict Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Alternate Hammer Strict Curl suitable for beginners?
Yes, Dumbbell Alternate Hammer Strict Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Dumbbell Alternate Hammer Strict Curl?
Wrists bend during the curl: keep your knuckles aligned with your forearms. Shoulders shrug toward your ears: keep them relaxed as your elbows bend.
