{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Alternating Hammer Curl",
      "kind": "common"
    },
    {
      "text": "Dumbbell Hammer Curl Alternating",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1567"
  },
  "id": "oec:alternating-dumbbell-hammer-curl",
  "instructions": {
    "setup": [
      "Stand upright with feet hip-width apart and knees slightly unlocked.",
      "Hold a dumbbell in each hand at your sides with palms facing inward toward each other in a neutral grip.",
      "Keep your chest tall, shoulders pulled slightly back, and elbows pinned close to your torso."
    ],
    "steps": [
      "Keeping the upper arm stationary and the wrist neutral, curl one dumbbell upward by flexing the elbow.",
      "Continue lifting until the forearm is near vertical and you feel a peak contraction in the arm.",
      "Lower the dumbbell under control back to the starting position with your arm fully extended.",
      "Repeat the movement with the opposite arm to complete one alternating pair."
    ],
    "breathing": "Exhale as you curl the dumbbell up, and inhale as you lower it back down.",
    "cues": [
      "Keep palms facing each other throughout.",
      "Lock elbows in place against your ribs.",
      "Control the weight on the way down; do not let it drop."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to generate momentum.",
        "correction": "Brace the core and keep the torso strictly vertical throughout the set."
      },
      {
        "fault": "Flaring the elbows outward or allowing them to drift forward excessively.",
        "correction": "Keep the upper arms aligned with your torso to isolate elbow flexion."
      },
      {
        "fault": "Pronating or supinating the wrists during the curl.",
        "correction": "Maintain a strict neutral hammer grip from start to finish."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid using excessively heavy weights that compromise strict posture."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Alternating Dumbbell Hammer Curl",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Alternating dumbbell hammer curl",
        "url": "https://wger.de/en/exercise/1567/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Mariano_O"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-hammer-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-cross-body-hammer-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation arm exercise that alternately curls dumbbells with a neutral grip to target the brachialis, brachioradialis, and biceps brachii."
}