All Exercises
Alternate Hammer Curl
Targets the biceps and forearms with a neutral-grip curl, alternating arms for balanced strength.
Last updated
Main Muscles
- Biceps
Supporting Muscles
- Forearms
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How to perform
- Stand tall holding an AguaForce weight in each hand at your sides, palms facing your body
- Curl one weight up toward your shoulder while keeping your wrist neutral, like a hammer grip
- Lower it back down with control while curling the other side, alternating arms
- Continue alternating for all reps
Tips
- Keep your elbows close to your torso throughout
- Keep your palms facing inward for the entire movement
Alternate Hammer Curl FAQ
What muscles does the alternate hammer curl work?
The alternate hammer curl mainly works your biceps, with your forearms supporting the movement.
How much water should I put in the weight for the alternate hammer curl?
Fill both AguaForce weights to about 3–6 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the alternate hammer curl should I do?
Aim for 3 sets of 10–12 reps per arm, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.