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- The hammer curl is a great exercise for the biceps and forearms. Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides.
- You should be using a neutral grip, meaning your palms are facing your body.
- Bend your arms slightly to take tension into the biceps.
- Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible.
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
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