An alternating dumbbell curl with palms facing inward that trains the biceps and forearms.
- +Builds biceps and forearm strength
- +Alternating sides improves focus
- –Easy to use momentum
- –Grip can limit heavier loads
This exercise targets:
–
Biceps
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders back
- Hold dumbbells at your sides with a neutral “hammer” grip (palms facing in)
- Keep elbows tucked to your ribs and wrists straight
- Curl one dumbbell up, thumb leading, without swinging your torso
- Squeeze at the top when forearm is vertical; don’t let the shoulder hike
- Lower slowly for 2–3 seconds to full extension
- Alternate arms, maintaining posture and control throughout
Related exercises
Cable Hammer Bicep Curl
Dumbbell Hammer Bicep Curl
Dumbbell Preacher Hammer Curl
Dumbbell Zottman Bicep Curl
Standing Biceps Cable Curl with Rope
EZ-Bar Bicep Curl
Dumbbell Alternate Bicep Curl
Barbell Bicep Curl
Bicep Preacher Curl Cable
Seated Dumbbell Bicep Curl
Dual Cable Biceps Curl
Seated Dumbbell Alternate Bicep Curl
Standing Biceps Cable Curl
Biceps Overhead Cable Curl
Dumbbell Bicep Curl