Hammer Curl - Water Bottle Alternate

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Biceps Forearms Shoulders Strength Water Bottle Pull Home

Purpose: The Alternate Hammer Curl focuses on the biceps but also involves the brachioradialis.

Benefits: The Alternative Hammer Curl places greater relative intensity on the biceps muscle.

Stand upright, with your knees slightly bent and your feet shoulder-width apart. Grab a water bottle in each hand, with the palms of the hands facing inward, and let them hang at your side. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward while contracting the biceps. Exhale during this movement. Continue the movement until your right biceps is fully contracted and the bottle is at shoulder level. Continue by moving the elbow slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the right hand back to the starting position. Inhale during this movement. Repeat the curl with the left hand. This is one repetition. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joints. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis muscle, supinates the hand.