Arms
Alternating Iso Hold Hammer Curl
A hammer curl where one arm holds halfway up while the other does full reps, then you swap. The palms in grip brings your forearms into it, and the hold works your grip the whole set.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in.
- 2Curl one dumbbell up, palm still facing in, until your elbow is bent to 90 degrees. Hold it there.
- 3With the other arm, do full hammer curls, thumb up, from a straight arm to your shoulder and back.
- 4Halfway through the set, swap: the working arm holds and the holding arm curls.
Cues
- Thumbs up on both arms, like you're holding hammers.
- Squeeze the handle on the holding arm.
- Wrists straight, not bent back.
Common mistakes
- Palm turning up. Keep both palms facing in. That's what makes it a hammer curl.
- Holding arm creeping up. Keep it at 90 degrees, forearm parallel to the floor. Higher feels easier because it is.
- Elbows drifting forward. Keep both elbows by your sides so your arms, not your shoulders, do the work.
Easier
Go lighter. If your grip fades, rest the holding arm at your side for a few seconds, then lift it back to 90 degrees.
Harder
Pause for 1 second at the top of every curl on the moving arm.
Try it: 3 sets of 12 to 15 reps per side, or 30 seconds on and 30 off.
What's the difference between a hammer curl and a regular curl?
A hammer curl keeps your palms facing in, so more of the work goes to the muscle under your biceps and to your forearms. A regular curl turns your palms up and puts more on the biceps itself. Doing both covers all of it.
