> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Dumbbell alternate hammer curl

> Beginner · Dynamic · Alternate sides. Strength

<video controls playsInline preload="none" poster="/images/exercises/e135.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe135%2Fe135-264.mp4?alt=media&token=b5ad3ced-9515-4275-89e2-36ee3e52190a" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 18 s |

## Technique

1. Hold a dumbbell in each hand, palms facing each other.
2. Bend one elbow to bring the weight towards the shoulder and then control the descent.
3. Alternate the arms.

## Form tips

* Try to not swing or compensate with your lower back.
* Keep the wrist neutral (palms facing each other).

<Info>
  **Logging:** Weight used on one side. Each repetition involves working both sides.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
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        </g>
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    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/dumbbell" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00o.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=478f60b337034fa9a6daa4f415cf58fa" alt="Dumbbell" noZoom className="m-0 w-full h-full object-contain" width="244" height="147" data-path="images/equipment/q00o.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dumbbell</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Variations

<Columns cols={3}>
  <Card title="Double dumbbell biceps curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e134.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=2707c25b7fcf7d12ca2b48554b7f2a0b" href="/exercises/double-dumbbell-biceps-curl-e134" width="320" height="320" data-path="images/exercises/e134.jpg">Beginner</Card>
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  <Card title="Barbell biceps curl" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jz.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=039f8d1f60b034f814352cf15339bce4" href="/exercises/barbell-biceps-curl-e0jz" width="320" height="320" data-path="images/exercises/e0jz.jpg">Beginner</Card>
  <Card title="Zottman curl" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=a59ee152150f31a481e7a712805eeb06" href="/exercises/zottman-curl-e15g" width="320" height="320" data-path="images/exercises/e15g.jpg">Beginner</Card>
  <Card title="Band one-arm biceps curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12n.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=a066ca8f29a4a26cfdd1634e58732ff4" href="/exercises/band-one-arm-biceps-curl-e12n" width="320" height="320" data-path="images/exercises/e12n.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Double dumbbell hammer curl" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10t.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=9095697dda583abae133ecd52d98eee8" href="/exercises/double-dumbbell-hammer-curl-e10t" width="320" height="320" data-path="images/exercises/e10t.jpg">Beginner</Card>
    <Card title="Two-handed kettlebell hammer curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e136.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d086039a12efdca576ebed0afbcda1c6" href="/exercises/two-handed-kettlebell-hammer-curl-e136" width="320" height="320" data-path="images/exercises/e136.jpg">Beginner</Card>
    <Card title="Single kettlebell hammer curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e137.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d0a5f85de0bd9a385de71c5baf7af407" href="/exercises/single-kettlebell-hammer-curl-e137" width="320" height="320" data-path="images/exercises/e137.jpg">Beginner</Card>
    <Card title="Crossbody hammer curl" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15h.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=bb1f0690b2a6b661cd198a26382bf348" href="/exercises/crossbody-hammer-curl-e15h" width="320" height="320" data-path="images/exercises/e15h.jpg">Beginner</Card>
    <Card title="Concentration curl" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e158.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=991ccd9fc676418fcdd12a418a8b6aae" href="/exercises/concentration-curl-e158" width="320" height="320" data-path="images/exercises/e158.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dumbbell-alternate-hammer-curl-e135). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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