Alternate Hammer Curl

What it is

This dumbbell movement allows you to isolate and strengthen your biceps and forearms. You alternate curling one dumbbell at a time, keeping your palms facing each other. Focus on controlled contractions to build arm strength and muscle definition. This is a foundational exercise for developing balanced upper body aesthetics.

Technique tips

• Stand tall with your chest up and shoulders back.
• Keep your elbows tucked close to your torso.
• Only your forearm should move during the curl.
• Exhale as you lift the weight, inhale as you lower it.
• Control the descent of the dumbbell; do not rush it.
• Squeeze your biceps briefly at the peak of the curl.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.