10 Best Alternate Hammer Curl Alternatives for Home & Gym

The Alternate Hammer Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Cross Body Hammer Curl, the Dumbbell Alternate Biceps Curl (With Arm Blaster) and the Dumbbell Alternate Biceps Curl. Two harder versions, the Dumbbell Zottman Curl and the Dumbbell Standing Alternate Hammer Curl And Press, are listed below as progressions rather than swaps.

Alternate Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternate Hammer Curl

The steps for the Alternate Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
  2. The palms of the hands should be facing your torso. This will be your starting position.
  3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
  4. Slowly begin to bring the dumbbells back to starting position as your breathe in.
  5. Repeat the movement with the left hand. This equals one repetition.
  6. Continue alternating in this manner for the recommended amount of repetitions.

The 10 Best Alternate Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Alternate Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Cross Body Hammer CurlPlay demonstration

    1. Dumbbell Cross Body Hammer Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your body.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale and slowly begin to lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Hammer Curl
    • Primary muscle: biceps, the same as the Alternate Hammer Curl
    • Equipment: free weights, the same as the Alternate Hammer Curl
    • Body position: standing, the same as the Alternate Hammer Curl
  2. Dumbbell Alternate Biceps Curl (With Arm Blaster)Play demonstration

    2. Dumbbell Alternate Biceps Curl (With Arm Blaster)

    96% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Place the arm blaster on your upper arms, ensuring a secure fit.
    3. Keeping your upper arms stationary, exhale and curl one dumbbell up towards your shoulder while contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat the movement with the opposite arm.
    8. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Hammer Curl
    • Primary muscle: biceps, the same as the Alternate Hammer Curl
    • Equipment: free weights, the same as the Alternate Hammer Curl
    • Body position: standing, the same as the Alternate Hammer Curl
  3. Dumbbell Zottman CurlPlay demonstration

    Progression

    3. Dumbbell Zottman Curl

    96% match

    Biceps · Intermediate · Isolation

    Pick this when you want a harder version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Stand up straight with a dumbbell in each hand, palms facing your body.
    2. Keep your elbows close to your torso and rotate your palms to face forward.
    3. Curl the dumbbells up to your shoulders while keeping your upper arms stationary.
    4. At the top of the movement, rotate your wrists so that your palms are facing away from your body.
    5. Slowly lower the dumbbells back to the starting position, rotating your palms back to facing your body.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Alternate Hammer Curl
    • Primary muscle: biceps, the same as the Alternate Hammer Curl
    • Equipment: free weights, the same as the Alternate Hammer Curl
    • Body position: standing, the same as the Alternate Hammer Curl

Alternate Hammer Curl FAQ

What muscles does Alternate Hammer Curl work?

The Alternate Hammer Curl primarily targets the biceps brachii and the brachialis, with significant activation of the brachioradialis and forearm stabilizers. The neutral (hammer) grip shifts emphasis toward the brachialis and brachioradialis compared with a supinated curl.

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