Alternating Dumbbell Hammer Curl: We all want bigger biceps. Well, most of us do. They look great in a fitted white t-shirt, look even better out of them, and help compliment a well-defined torso. Yes, some people will say exercising your biceps in isolation is stupid. We understand, but some days we just long for the pump. And you know what? There’s no shame in that.
Alternating Dumbbell Hammer Curl
Level: Beginner
Equipment Required: Dumbbell
Video Tutorial:
Steps:
- Stand straight with your torso in an upright position. Hold a dumbbell in each hand at arm’s length, keeping your elbows close to your torso.
- The palms of your hands should be facing toward your torso. This is your starting position for the exercise.
- Keeping your upper arms stationary, curl the right dumbbell forward. As your bicep contracts, breathe out. Continue the motion until your bicep is completely contracted and the dumbbell is at shoulder height. Hold this position for a second while squeezing your bicep. Only your forearm should be moving.
- Slowly start to move the dumbbells back to your starting position. Breathe in while doing so.
- Repeat the movement with your left hand. This completes one repetition.
- Repeat the process for the recommended number of repetitions.
Get Bigger Biceps
So rather than beat around the bush, let’s get straight to it. If you want to build bigger biceps, these 10 exercises will help get you there. Perform them properly, and it won’t just be your biceps that start to bulge, your overall health will see an improvement, too.
So there you have it: bulging biceps can actually improve your health. So tell that to the next person who smirks at you when they see you on your third set of curls.
What is Biceps?
The biceps is a muscle on the front part of the upper arm. The biceps include a “short head” and a “long head” that work as a single muscle. The biceps are attached to the arm bones by tough connective tissues called tendons.