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.

1. Best match

   Play demonstration

   1. Biceps Leg Concentration Curl

   70% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: curl, the same as the Alternate Hammer Curl
   • Primary muscle: biceps, the same as the Alternate Hammer Curl
   • Equipment: bodyweight only, not free weights
   • Body position: seated, not standing
2. Play demonstration

   2. Bodyweight Side Lying Biceps Curl

   70% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs extended and your head supported by your arm.
   2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
   3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: curl, the same as the Alternate Hammer Curl
   • Primary muscle: biceps, the same as the Alternate Hammer Curl
   • Equipment: bodyweight only, not free weights
3. Play demonstration

   3. Bodyweight Kneeling Triceps Extension

   40% match

   • Triceps
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the triceps rather than the biceps.

   How to perform this exercise

   1. Kneel down on the ground with your knees hip-width apart.
   2. Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
   3. Extend your legs straight behind you, balancing on your toes and hands, forming a straight line from head to heels.
   4. Bend your elbows and lower your upper body towards the ground, keeping your elbows close to your sides.
   5. Pause for a moment at the bottom, then push through your hands to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: triceps, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
4. 

   4. Linear 3-part Start Technique

   39% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the biceps.

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
5. Play demonstration

   5. Bodyweight Standing Row (With Towel)

   39% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
   • Balance: harder to stay steady on than the Alternate Hammer Curl
6. Play demonstration

   6. One Arm Towel Row

   39% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arm fully, allowing the towel to hang in front of you.
   4. Pull the towel towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: upper back, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
   • Balance: harder to stay steady on than the Alternate Hammer Curl
7. Play demonstration

   7. Back And Forth Step

   39% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
   3. Push off with your right foot and step back to the starting position.
   4. Repeat the movement with your left foot, alternating legs with each step.
   5. Continue stepping back and forth, maintaining a steady pace.
   6. Repeat for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
8. Play demonstration

   8. Push To Run

   39% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
9. Play demonstration

   9. Bodyweight Standing One Arm Row

   38% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
   4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
   5. Squeeze your shoulder blades together at the top of the movement.
   6. Lower the dumbbell back down to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, not biceps
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Alternate Hammer Curl
   • Balance: harder to stay steady on than the Alternate Hammer Curl
10. Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    38% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: lats, not biceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternate Hammer Curl
    • Balance: harder to stay steady on than the Alternate Hammer Curl