Alternate Hammer Curl

Execution

1. Pin both elbows to your ribs and keep the arm that is not lifting completely still.
2. Exhale and curl the right dumbbell up over 1-2 seconds, keeping the palm facing in the whole way.
3. Stop as the weight nears your shoulder, squeeze the biceps and forearm for one beat, then lower over 2-3 seconds.
4. As the right arm is nearly straight, exhale and curl the left dumbbell up with the same rhythm.
5. Keep alternating evenly so each side carries the same load and neither arm compensates for the other.

Quick cues

• Palms face each other all set.
• The still arm stays dead still.
• Elbows pinned to your ribs.
• Squeeze one beat at the top.
• Curl like hammering upward.

Common faults

• Fault: Rocking the torso back to sling the weight up

  Fix: Stand with your back against a wall and drop one weight increment until the back never leaves it.

• Fault: The resting arm swinging along while the other curls

  Fix: Pin a book under the armpit of the resting arm and keep it from dropping the whole set.

• Fault: Rotating the wrist outward mid-curl so it turns into a regular curl

  Fix: Watch your thumb and keep it pointing at the ceiling the whole way up.

• Fault: The elbow drifting forward as the weight rises

  Fix: Stand next to a side mirror and keep the elbow in line with your hip for the whole set.