All Exercises
Woman performing alternating hammer curls with AguaForce water weights

Alternate Hammer Curl

Targets the biceps and forearms with a neutral-grip curl, alternating arms for balanced strength.

Download

Main Muscles

  • Biceps

Supporting Muscles

  • Forearms

Share

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