Do you want to build bigger and stronger arms? If yes, then the dumbbell alternating hammer curl is one of the best exercises you can do. This exercise primarily targets your biceps, and it's an excellent option if you want to add some variety to your arm workouts. In this article, we'll discuss everything you need to know about the dumbbell alternating hammer curl.
What is the Dumbbell Alternating Hammer Curl?
The dumbbell alternating hammer curl is a variation of the traditional bicep curl exercise. Instead of holding the dumbbells with your palms facing up, you hold them with your palms facing each other (neutral grip). This grip position targets your biceps brachii, brachialis, and brachioradialis muscles.
How to Perform the Dumbbell Alternating Hammer Curl
Follow these steps to perform the dumbbell alternating hammer curl:
- Stand straight with your feet shoulder-width apart, and hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your elbows close to your torso, and slowly curl one dumbbell towards your shoulder, keeping your wrist straight.
- Pause for a second at the top of the movement, and then lower the dumbbell back to the starting position.
- Repeat the same movement with the other arm.
- Continue alternating arms until you complete the desired number of repetitions.
Tips for Performing the Dumbbell Alternating Hammer Curl
Here are some tips that can help you perform the dumbbell alternating hammer curl correctly:
- Keep your elbows close to your sides throughout the movement. This will help you isolate your biceps and prevent swinging.
- Keep your wrists straight and don't let them curl inward or outward. This can put unnecessary strain on your wrists and forearms.
- Don't lift the dumbbells too high. You only need to lift them until your forearms are perpendicular to the ground.
- Exhale as you curl the dumbbell up, and inhale as you lower it back down.
Benefits of the Dumbbell Alternating Hammer Curl
The dumbbell alternating hammer curl has several benefits:
- Targets multiple muscles: This exercise targets your biceps brachii, brachialis, and brachioradialis muscles, which can help you build bigger and stronger arms.
- Improves grip strength: The neutral grip position used in this exercise can help improve your grip strength and wrist stability.
- Increases muscle activation: Research has shown that using a neutral grip during bicep curls can increase muscle activation in the biceps brachii and brachialis muscles compared to using a supinated or pronated grip.
Variations of the Dumbbell Alternating Hammer Curl
If you want to add some variety to your arm workouts, here are some variations of the dumbbell alternating hammer curl:
- Dumbbell hammer curl: This is a simpler version of the alternating hammer curl where you curl both dumbbells at the same time.
- Cross-body hammer curl: In this variation, you curl the dumbbell towards the opposite shoulder instead of the same shoulder.
- Incline hammer curl: This variation is performed on an incline bench and targets your biceps from a different angle.
Conclusion
The dumbbell alternating hammer curl is a simple yet effective exercise that can help you build bigger and stronger arms. By following the tips and techniques discussed in this article, you can perform this exercise correctly and avoid injuries. Don't forget to add some variations to your arm workouts to keep things interesting and challenging.