Dumbbell Alternating Hammer Curl

Setup

1. 01Stand tall with a dumbbell in each hand, palms facing your thighs.
2. 02Pin the elbows to your sides and soften the knees slightly.
3. 03Brace the trunk so the torso stays still.

Execution

1. 01Curl one dumbbell toward the shoulder, keeping the palm facing inward.
2. 02Squeeze at the top, then lower with control to full elbow extension.
3. 03Curl the opposite arm while the first arm rests at the bottom.
4. 04Alternate sides for equal reps per arm.

Checkpoints

• -Neutral hammer grip held for the entire rep.
• -Elbows stay pinned at the sides, not drifting forward.
• -Torso stays upright with no side-to-side lean.
• -Full extension at the bottom of every rep.

Common mistakes

• -Swinging the torso to help the working arm.
• -Shortening the bottom of the rep to keep the pump.
• -Letting the elbow drift forward and turning it into a front raise.
• -Rushing the alternation so neither arm lowers under control.