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Dumbbell Alternate Hammer Strict Curl Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Reverse-Grip Biceps Curl demonstration

Dumbbell Reverse-Grip Biceps Curl
2
Tight Fist Lift demonstration

Tight Fist Lift
3
Dumbbell Hammer Strict Curl demonstration

Dumbbell Hammer Strict Curl
4
Cable Rope Hammer Preacher Curl demonstration

Cable Rope Hammer Preacher Curl
5
Bottle Weighted Alternate Hammer Curl demonstration

Bottle Weighted Alternate Hammer Curl
6
Dumbbell Alternate Seated Hammer Curl demonstration

Dumbbell Alternate Seated Hammer Curl
7
Cross Body Hammer Curl demonstration

Cross Body Hammer Curl
8
Dumbbell Prone Alternate Hammer Curl demonstration

Dumbbell Prone Alternate Hammer Curl
9
Cable Hammer Curl demonstration

Cable Hammer Curl
10
Dumbbell Preacher Hammer Curl demonstration

Dumbbell Preacher Hammer Curl
11
Dumbbell Cross Body Hammer Curl demonstration

Dumbbell Cross Body Hammer Curl
12
Dumbbell Standing Hammer Curl demonstration

Dumbbell Standing Hammer Curl

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Alternate Hammer Strict Curl trains

Primary Biceps Brachii Brachialis

Secondary Brachioradialis Wrist Flexors

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