Dumbbell Alternate Hammer Strict Curl

Muscles worked

Setup

1. Stand with your upper back, glutes, and head pressed firmly against a flat wall.
2. Hold a dumbbell in each hand with a neutral grip, palms facing your torso.
3. Position your feet 6-12 inches away from the wall to maintain balance while keeping your torso vertically flush against the surface.
4. Let your arms hang fully extended at your sides with elbows tucked in.

How to do it

1. Exhale and curl one dumbbell toward your shoulder while keeping the palm facing inward and the elbow pinned against the wall.
2. Squeeze the bicep and forearm at the peak of the contraction for one second.
3. Inhale and slowly lower the weight back to the starting position using a controlled 3-second tempo.
4. Perform the same movement with the opposite arm, alternating sides until the set is complete.

Form checklist

• Keep your shoulders, back, and glutes in contact with the wall at all times.
• Ensure the elbow does not drift forward; it should remain 'pinned' to your side.
• Maintain a neutral wrist throughout the movement; do not let the weight pull your wrist into extension.
• Avoid using your legs or hips to 'kick' the weight up.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the muscle on the outside of your arm doing the work.
• Squeeze the dumbbell handle as hard as possible to increase neural drive and forearm activation.
• Keep your non-working arm fully locked out and tensed to help maintain total body stability.

Make it harder

• Add a 2-second isometric hold at the 90-degree mark during the lowering phase.
• Perform all reps on one side before switching to the other to increase the time under tension for each limb.

Frequently asked

What muscles does the dumbbell alternate hammer strict curl work?

The dumbbell alternate hammer strict curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell alternate hammer strict curl?

The dumbbell alternate hammer strict curl uses dumbbell.

Is the dumbbell alternate hammer strict curl good for beginners?

The dumbbell alternate hammer strict curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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