10 Best Alternate Hammer Curl Alternatives for Home & Gym

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Dumbbell Cross Body Hammer Curl

   99% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   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. Play demonstration

   2. Dumbbell Alternate Biceps Curl (With Arm Blaster)

   96% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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. Play demonstration

   Progression

   3. Dumbbell Zottman Curl

   96% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
4. Play demonstration

   4. Dumbbell Alternate Biceps Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward and arms fully extended.
   2. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   3. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
   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, alternating arms.

   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
5. Play demonstration

   5. Dumbbell Standing Inner Biceps Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. While holding your upper arms stationary, curl the weights while contracting your biceps.
   4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Slowly begin to bring the dumbbells back to the starting position as your breathe in.
   7. Repeat for the recommended amount 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
6. 

   6. Dumbbell Alternate Bicep Curl

   95% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
   2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out 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.
   3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
   4. Repeat the movement with the left hand. This equals one repetition.
   5. Continue alternating in this manner for the recommended amount 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
7. Play demonstration

   Progression

   7. Dumbbell Standing Alternate Hammer Curl And Press

   93% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your body.
   2. Keep your elbows close to your torso and your back straight.
   3. Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat the curl with your left hand.
   7. After completing the curl with your left hand, exhale and press the dumbbell in your right hand overhead.
   8. Extend your arm fully and hold for a moment at the top.
   9. Inhale and slowly lower the dumbbell back to the starting position.
   10. Repeat the press with your left hand.
   11. Continue alternating between curls and presses for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 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
8. Play demonstration

   8. Dumbbell Hammer Curls (With Arm Blaster)

   93% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing your torso.
   2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
   3. This will be your starting position.
   4. Now, while holding your upper arm stationary, exhale and curl the weights while contracting your biceps.
   5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
   6. Hold the contracted position for a brief pause as you squeeze your biceps.
   7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
   8. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   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
9. Play demonstration

   9. Olympic Barbell Hammer Curl

   93% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold an Olympic barbell with an overhand grip.
   2. Let the barbell hang at arm's length in front of your thighs, with your palms facing your body.
   3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
   4. Continue to raise the barbell until your biceps are fully contracted and the barbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly begin to lower the barbell back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   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
10. Play demonstration

    10. Barbell Alternate Biceps Curl

    92% match

    • Biceps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet shoulder-width apart and hold a barbell in each hand, palms facing forward.
    2. Keep your upper arms stationary and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the barbells until your biceps are fully contracted and the barbells are at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to lower the barbells back to the starting position.
    6. Repeat for the desired number of repetitions, alternating arms.

    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