Exercise Comparison
Alternate Hammer Curl vs Brachialis-SMR
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Hammer Curl
Instructions
Alternate Hammer Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
Slowly begin to bring the dumbbells back to starting position as your breathe in.
Repeat the movement with the left hand. This equals one repetition.
Continue alternating in this manner for the recommended amount of repetitions.
Brachialis-SMR
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.
Verdict
Both exercises target the biceps. Alternate Hammer Curl is a beginner exercise using dumbbell, while Brachialis-SMR is intermediate and uses foam roll. Choose Alternate Hammer Curl if you're looking for a more accessible option, or Brachialis-SMR for a greater challenge.