Alternating Hammer Curl

One paw at a time, this curl builds strong biceps and forearms while keeping your wrists in a comfy, neutral position. Alternating sides helps with balance and control - great for bears who want solid arms without swinging or rushing through reps.

Instructions

1. Stand upright with a dumbbell in each hand.
2. Hold the dumbbells with a neutral grip (palms facing each other).
3. Keep your elbows close to your torso.
4. Curl the right dumbbell while contracting your biceps.
5. Continue to raise the weight until your bicep is fully contracted and the dumbbell is at shoulder level.
6. Hold the contracted position for a brief pause as you squeeze your bicep.
7. Slowly lower the dumbbell back to the starting position.
8. Repeat the movement with your left arm.
9. Alternate arms for the desired number of repetitions.

Benefits

• Improves bicep strength and endurance.
• Targets the brachialis and brachioradialis muscles.
• Enhances grip strength.
• Balances strength between both arms.

Key Points

• Maintain a neutral grip throughout the exercise.
• Keep your back straight and avoid swinging the dumbbells.
• Control the weight during both the lift and the descent.
• Focus on squeezing the bicep at the top of each curl.

Common Mistakes

• Using excessive weight, leading to poor form or swinging.
• Flaring the elbows out.
• Not fully extending the arms at the bottom of the movement.
• Rushing through repetitions without proper muscle contraction.