Hammer Curls is an excellent exercise to build biceps and additionally work on forearms. It provides great shape and size to bicep and forearms.

Type: Strength

Main Muscle Worked: Biceps

Secondary Muscle Worked: forearms

Equipment: Dumbbell

Level: Beginner

Purpose: To Build Biceps and Forearms.

Execution: This exercise is done using a pair of heavy dumbbells or as per your balanceable weight that can be easily handle by you.

Steps:

• Grab a pair of dumbbells and sit at the end of a bench.
• Curl your arms just like you would in standard Dumbbell Curls but keep your palms facing each other all the time.
• Lower your arms with palms facing each other to additionally work the forearms.
• Repeat for the recommended amount of repetitions.

Points to Remember:

• Exhale while you exert.
• Go full range of motion.
• Do not lean back as you move the weight - this is cheating!
• Keep your elbows locked in by your sides throughout the set. Don't allow them to come forward as you curl the weight up. Focus on only allowing your forearms to move.
• Squeeze and hold at the top of the movement for maximum results.
• Keep the rep timing slow and control the weight for the whole set.

Variations:

There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.