10 Alternatives to Dumbbell Standing Alternate Hammer Curl And Press

Ranked Dumbbell Standing Alternate Hammer Curl And Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Standing Alternate Hammer Curl And Press 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. Dumbbell Cross Body Hammer Curl

   94% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier 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 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
2. 

   2. Alternate Hammer Curl

   93% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: curl, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
3. Play demonstration

   3. Dumbbell Alternate Biceps Curl

   90% 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
4. Play demonstration

   4. Dumbbell Standing Inner Biceps Curl

   90% 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
5. 

   5. Zottman Curl

   90% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   The same equipment, taken with an underhand grip.

   How to perform this exercise

   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. Make sure the palms of the hands are facing each other. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Your wrist should rotate so that you have a supinated (palms up) grip. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level.
   4. Hold the contracted position for a second as you squeeze the biceps.
   5. Now during the contracted position, rotate your wrist until you now have a pronated (palms facing down) grip with the thumb at a higher position than the pinky.
   6. Slowly begin to bring the dumbbells back down using the pronated grip.
   7. As the dumbbells close your thighs, start rotating the wrist so that you go back to a neutral (palms facing your body) grip.
   8. 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
6. Play demonstration

   6. Dumbbell Alternate Biceps Curl (With Arm Blaster)

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
7. 

   7. Dumbbell Alternate Bicep Curl

   88% 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Balance: easier to stay steady on than the Dumbbell Standing Alternate Hammer Curl And Press
8. Play demonstration

   8. Dumbbell One Arm Standing Hammer Curl

   87% 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 your upper arms stationary.
   3. Exhale and 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. Inhale and slowly begin to lower the dumbbells back to the starting position.
   7. 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
9. Play demonstration

   9. Dumbbell Seated Biceps Curl To Shoulder Press

   86% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing forward and arms fully extended.
   3. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
   4. Once your forearms are vertical, rotate your wrists so that your palms are facing forward.
   5. Press the dumbbells overhead until your arms are fully extended.
   6. Lower the dumbbells back down to the starting position by reversing the movement.
   7. Repeat 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 Dumbbell Standing Alternate Hammer Curl And Press
   • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Dumbbell Standing Alternate Hammer Curl And Press
10. Play demonstration

    10. Dumbbell Step Up Single Leg Balance With Bicep Curl

    86% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand in front of a step or platform with a dumbbell in each hand, palms facing your body.
    2. Place your right foot on the step, ensuring your entire foot is in contact with the surface.
    3. Engage your core and push through your right heel to lift your body up onto the step, bringing your left knee up towards your chest.
    4. At the top of the movement, perform a bicep curl by bending your elbows and bringing the dumbbells towards your shoulders.
    5. Lower the dumbbells back down and simultaneously lower your left foot back to the ground.
    6. Repeat the movement on the opposite side, stepping up with your left foot and curling the dumbbells.
    7. Continue alternating sides 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 Dumbbell Standing Alternate Hammer Curl And Press
    • Primary muscle: biceps, the same as the Dumbbell Standing Alternate Hammer Curl And Press
    • Equipment: free weights, the same as the Dumbbell Standing Alternate Hammer Curl And Press
    • Body position: standing, the same as the Dumbbell Standing Alternate Hammer Curl And Press
    • Balance: harder to stay steady on than the Dumbbell Standing Alternate Hammer Curl And Press