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Biceps Workout: Hammer Curl
The hammer curl is a great exercise for building your lower biceps muscles as well as the upper portion of your forearm.
Dumbbell hammer curls are similar to dumbbell curls except your elbows are locked throughout the movement. Although dumbbell curls allow you to take advantage of the full range of motion, hammer curls are great in that they allow you to really isolate the brachioradialis muscle. This muscle runs from the lower portion of your bicep right into the top portion of your forearm, creating shapely arms.
To perform this move:
VARIATIONS: You can perform this exercise either standing up or sitting
down on a bench. The main thing to keep in mind is to keep your body straight
and not allow your arms to swing backwards and forwards. You can also
perform hammer curls simultaneously, working both arms or lifting each
The ending position of a standing hammer
Author: Dimi Ingle.
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