Alternating Standing Hammer Curl

Exercise / Biceps

Alternating Standing Hammer Curl overview

The Alternating Standing Hammer Curl is a dynamic bicep exercise that targets the brachialis and brachioradialis muscles, contributing to overall arm development. This variation involves curling one arm at a time, providing a continuous and focused workout. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Alternating Standing Hammer Curl in your arm training routine.

The Alternating Standing Hammer Curl primarily targets the brachialis and brachioradialis muscles.

Alternating Standing Hammer Curl how to perform

  • Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand, arms fully extended at your sides, palms facing your torso (neutral grip).
  • Step 2: Inhale and curl one dumbbell toward your shoulder, maintaining the neutral grip.
  • Step 3: Keep your upper arm stationary and elbow close to your torso throughout the movement.
  • Step 4: Hold the contracted position for a brief moment, feeling the engagement in the brachialis and brachioradialis.
  • Step 5: Exhale and lower the first dumbbell back to the starting position, fully extending your arm.
  • Step 6: Repeat the movement with the opposite arm.
  • Step 7: Continue alternating the curling motion between the right and left arms.


Perform each repetition with controlled movements, focusing on the contraction of the brachialis and brachioradialis.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Maintain a straight back and engaged core throughout the movement.
  • Keep your upper arms stationary to isolate the brachialis and brachioradialis.
  • Control the descent and ascent of the dumbbells to maximize muscle engagement.
  • Use a weight that challenges you while allowing for proper form.


  1. Seated Alternating Hammer Curl: Perform the exercise while seated for increased stability and focus on the brachialis and brachioradialis.
  2. Cross-Body Alternating Hammer Curl: Curl the dumbbell across your body to target different parts of the biceps.
  3. Incline Alternating Hammer Curl: Perform the exercise on an incline bench for a variation in muscle engagement.
  4. Dual Hammer Curl: Curl both dumbbells simultaneously for a different approach to targeting the brachialis and brachioradialis.