Exercise Comparison
Alternate Hammer Curl vs High Cable Curls
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.
High Cable Curls
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.
Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.
Slowly bring back the arms to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the biceps. Alternate Hammer Curl is a beginner exercise using dumbbell, while High Cable Curls is intermediate and uses cable. Choose Alternate Hammer Curl if you're looking for a more accessible option, or High Cable Curls for a greater challenge. High Cable Curls is a compound movement working multiple joints, making it better for overall strength. Alternate Hammer Curl isolates the target muscle for focused development.