Hammer Curls
Hammer curls are similar to standard
dumbbell curls.
Begin with a dumbbell in each hand and your arms at your sides. Instead of rotating your hand as you curl the weight up so that your palm is facing your bicep, keep your palm facing the side of your body throughout the range of motion.
Repeat the process with your other arm as you slowly lower the weight back down to your side.
Tips
* The hand position of this exercise focuses a large part of the effort of the movement onto the brachioradialis muscles of the forearm.
* Use this exercise as an alternative to standard dumbbell curls when you want to emphasize the work on your forearms.
* Keep the movement slow and controlled. The back should remain straight at all times throughout the range of motion and you should refrain from using momentum to assist you in completing your reps.
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