The hammer curl exercise is
a great exercise that helps develop your bicep muscles and strength.
This is a great exercise to build muscle mass as well as strenght on
the bicep muscle. It's not a difficult exercise to do, but it works
very well in building muscle when done properly.
Dumbbell Curls
This exercise is similar to
the dumbbell curl. It works the biceps, brachialis, and forearms.
- Grab a pair of dumbbells to begin with.
- Start at a standing positions with your feet about
shoulder width apart.
- Let the dumbbells hang loose on the side of your
body.
- Keep your elbows in close to your body.
- Just by moving your forearms, use the strength of
your bicep to curl the dumbbells up to chest level.
- Don't rotate your hands as you curl the
dumbbells. Keep it positioned like a hammer.
- Hold the this position for a second or two.
- Then slowly lower the dumbbells to the original
position and then repeat the process.
