Arms · Dumbbell
Dumbbell Alternate Hammer Srtict Curl
How to do the dumbbell alternate hammer srtict curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand tall holding a dumbbell in each hand with a neutral grip, palms facing your body. Keeping your elbows pinned to your sides, curl one dumbbell up while the other stays down, then lower and alternate arms. Stay strict with no body english, letting the biceps and forearms do the work.
- 1Your biceps and forearms working as you curl with palms facing in
- 2Elbows staying glued to your sides on every rep
- 3A squeeze at the top and a controlled lower
Common mistakes
- Swinging your torso or using your back to lift
- Letting your wrists bend under the weight
- Rushing the alternation and losing tension
Muscles worked
The dumbbell alternate hammer srtict curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the dumbbell alternate hammer srtict curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.