Exercises

Dumbbell Alternating Hammer Curls

What It Is

A curl with your palms facing in, which builds arm and grip strength for carrying groceries, bags and kids.

How to Do It

Stand tall with a dumbbell in each hand at your sides, palms facing your thighs. Curl one dumbbell toward your shoulder, keeping your palm facing in. Lower it slowly. Switch sides each rep.

Tips

Keep your elbows at your sides. If your body sways, choose lighter dumbbells.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Alternating). Each rep alternates between sides.

Primary Muscles

Equipment

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