Alternate Hammer Curl

Stand tall holding dumbbells in a neutral grip, palms facing each other. Keep your elbows beside your torso and brace your core.

Keeping your wrist angle, curl one dumbbell up. Brace your core so your torso does not rotate.

Lower the dumbbell slowly while keeping your forearm engaged, then switch sides. Control the lowering speed.

Think of lifting with your forearms and the front of your upper arm. If only your biceps take over, check that your palms are not turning forward.

If the neutral grip breaks or your elbow moves forward, the move becomes a regular curl. Prioritize the grip and fixed elbow over heavier weight.

Exhale as you lift and inhale as you lower. Keep your breathing steady even when alternating sides.

Check that the dumbbell travels straight beside your body. A short, solid path without side-to-side sway makes the hammer curl stronger.