Dumbbell Alternate Hammer Srtict Curl exercise animation (Männlich)

Dumbbell Alternate Hammer Srtict Curl

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Upper Arms
Typ
Strength

The dumbbell alternate hammer strict curl is an arm-building exercise that works one side at a time with a neutral (palms-facing) grip. The hammer position hits the brachialis and brachioradialis of the forearm alongside the biceps brachii, and the strict, no-swing style keeps tension on the muscles instead of momentum. It's a reliable choice for adding thickness to the upper arms and forearms.

Dumbbell Alternate Hammer Srtict Curl: So führst du sie aus

  1. 1Stand tall with a dumbbell in each hand, arms hanging at your sides and palms facing your thighs (neutral grip).
  2. 2Brace your core, pull your shoulders back, and pin your elbows close to your sides.
  3. 3Without swinging your torso, curl the right dumbbell up toward your shoulder, keeping your palm facing inward the whole way.
  4. 4Squeeze the muscles at the top, keeping your wrist straight and your upper arm still.
  5. 5Lower the right dumbbell under control back to the starting position.
  6. 6Repeat the movement with your left arm, alternating sides for each rep.
  7. 7Continue alternating for your target reps, keeping every rep strict and controlled.

Technik-Tipps

  • Keep your upper arms locked against your torso so the work stays in the biceps and forearm, not the shoulders.
  • Lower each dumbbell slowly (about 2–3 seconds) to maximize tension on the way down.
  • Maintain a neutral wrist throughout — the dumbbell should track straight up and down like a hammer.
  • Exhale as you curl up and inhale as you lower, keeping your core braced for stability.

Häufige Fehler

  • Swinging the torso or rocking back to heave the weight up, which shifts load off the target muscles and strains the lower back.
  • Letting the elbow drift forward, turning the strict curl into a momentum-driven movement and shortening the range of motion.
  • Rotating the wrist toward a regular curl instead of holding the neutral hammer grip, which reduces brachialis and brachioradialis involvement.
  • Cutting the lowering phase short by dropping the dumbbell, losing the most muscle-building part of the rep.

Häufig gestellte Fragen

What muscles does the dumbbell alternate hammer strict curl work?

It works the biceps brachii along with the brachialis and brachioradialis of the forearm. The neutral hammer grip puts extra emphasis on the forearm and the muscle underneath the biceps, building arm thickness.

What's the difference between a hammer curl and a regular curl?

A hammer curl uses a neutral grip with your palms facing in, while a regular curl uses a supinated grip with palms facing up. The hammer position recruits more of the brachialis and brachioradialis (forearm) than a standard biceps curl.

Why do it strict and alternating?

Strict form removes body swing so the biceps and forearm do the work instead of momentum. Alternating arms lets you focus on one side at a time, which helps even out strength between your arms.

How many sets and reps should I do?

For arm growth, 3–4 sets of 8–12 reps per arm with a controlled tempo is a solid default. Use a weight you can lift strictly without swinging your body.

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