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Upper Arms · Dumbbell
Alternate Hammer Curl Standing Dumbbells
Alternate Hammer Curl Standing Dumbbells is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
- Brachialis · Musculus Brachialis
Secondary muscles
- Forearms · Brachioradialis
How to do Alternate Hammer Curl Standing Dumbbells
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended by your sides. Your palms should face each other (neutral grip).
- Engage your core and keep your elbows close to your torso. Slowly curl the right dumbbell up towards your shoulder, maintaining the neutral grip with your palm facing inward.
- Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
- Repeat the same motion with your left arm, alternating between right and left arms for the desired number of repetitions.
Form tips
- Keep your wrists straight to avoid putting unnecessary strain on them during the curls.
- Maintain a controlled pace to ensure that you're using muscle strength rather than momentum.
- Keep your back straight and shoulders back to maintain proper posture.
Alternate Hammer Curl Standing Dumbbells alternatives
More biceps exercises
Alternate Hammer Curl Standing Dumbbells FAQ
What muscles does Alternate Hammer Curl Standing Dumbbells work?
Alternate Hammer Curl Standing Dumbbells mainly works the biceps in the upper arms (Biceps Brachii and Musculus Brachialis). The forearms work as secondary muscles.
What equipment do you need for Alternate Hammer Curl Standing Dumbbells?
You need a dumbbell.
How many sets and reps of Alternate Hammer Curl Standing Dumbbells should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Alternate Hammer Curl Standing Dumbbells good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Alternate Hammer Curl Standing Dumbbells burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Alternate Hammer Curl Standing Dumbbells?
Other exercises for the biceps include Band Incline Alternate Hammer Curl, Alternate Biceps Curl Resistance Band, Band Incline Hammer Curl and Barbell Alternate Biceps Curl.
For developers
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