- Primary muscles
- Biceps
- Secondary muscles
- Forearm
- Equipment
- Dumbbell
- Exercise description
- Female exercise for the gym.
Alternating Dumbbell Hammer Curl
1
Grab a pair of dumbbells. Stand straight with your feet parallel and shoulder width apart. Hold the dumbbells next to you with your arms fully extended. The palms of the hands should be facing your torso.
2
Use the strength of your biceps to lift the dumbbell with the right arm. Your arm should be completely flexed and biceps contracted.
3
Return the right arm into the starting position and repeat with the left arm. Continue alternating in this manner. Repeat the exercise according to the training plan alternating arms.