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Alternating Hammer Curls

Muscles Trained: Biceps and forearms.


This is an exercise best suited for supination and can be performed seated, standing or kneeling. Its a good mass builder as well. From having your arms resting on the sides of your body with wrists neutral and facing each other. As you bring one dumbbell up to your shoulder, start rotating your wrist inward. By the time the dumbbell approaches your shoulder, the dumbbell should be facing up. You can squeeze out a peak contraction at the top and then reverse the movement so that at the bottom your wrist is neutral again. Next, perform the same exact movement with the other arm. Keep alternating in this manner for the duration of the set.

Demonstration clip of the alternating hammer curls. Click the image to view the movie.

alternating hammer curls

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