Dumbbell Alternate Hammer Strict Curl
Gym Exercise Card
Equipment
The Dumbbell Alternate Hammer Strict Curl focuses on isolating the biceps and forearms with controlled motion. This exercise enhances arm strength and endurance, targeting the upper arms while maintaining strict form to prevent momentum.
How to do it
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Keep your elbows close to your sides and palms facing each other (neutral grip).
- Curl one dumbbell towards your shoulder without moving your upper arm.
- Pause briefly at the top, then lower back to the start position.
- Repeat with the opposite arm, alternating curls.
Muscles worked
Primary Biceps Brachii Brachialis
Secondary Brachioradialis Wrist Flexors
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