FitCi
Alternate Hammer Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold dumbbells at your sides with palms facing each other (hammer grip)
- Pin your elbow to your torso and curl one dumbbell toward your shoulder
- Keep the hammer position without rotating the wrist
- Squeeze for one second at the top, then lower under control
- Repeat with the other arm and keep alternating
Coaching tip
The neutral grip also grows the brachialis and forearm; it's the hidden key to arm thickness.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Cable Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.