Exercise Comparison
Alternate Hammer Curl vs Standing Biceps Stretch
Side-by-Side
Muscle Analysis
Shared
Only in Alternate Hammer Curl
Only in Standing Biceps Stretch
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.
Standing Biceps Stretch
Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
Raise your arms up and hold until you feel a stretch in your biceps.
Verdict
Both exercises target the biceps. Alternate Hammer Curl is a beginner exercise using dumbbell, while Standing Biceps Stretch is beginner and uses other. Choose Alternate Hammer Curl if you have access to dumbbell, or Standing Biceps Stretch if you prefer other.