Hammer Curls
10 reps
With palms facing in, curl one dumbbell to shoulder height, lower, then switch arms.
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BICEPS
Hammer Curls
A biceps curl done with a neutral grip, palms facing each other, which sits the wrist in a more natural position than a standard curl. That grip shifts emphasis toward the long head of the biceps and the forearm. A great variation for adding variety and building arm strength and size.
How to do it
- 1
Stand tall with feet about shoulder-width apart.
- 2
Hold a dumbbell beside each hip with your palms facing inward.
- 3
Brace your core by breathing into your belly and tightening your abs.
- 4
Keeping your elbow pinned at your side, curl one dumbbell up to shoulder height while keeping your palm facing in.
- 5
Lower it back down under control, then repeat on the other arm, alternating sides. Keep the weight controlled rather than swinging it.