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Exercise

Arms

Hammer curl
Target: biceps

This neutral grip takes some of the emphasis away from your biceps and places it on your forearms

Hammer curl

Grip the dumb-bells with your palms facing in.
Keep your back straight and shoulders back.
Brace your core muscles.
Keep you elbows tucked into your sides.
Maintain the hammer grip throughout.
Don't rock back and forth during the move.

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Variation: Rope cable curl

Using a cable ensures that the resistance remains the same at the top of the move as it does at the bottom.

View Variation: Rope cable curl

Variation: Alternating hammer curl with twist

By supinating your wrists at the top of the move you hit your biceps from two angles at the same time.

View Variation: Alternating hammer curl with twist

Variation: Reverse curl

Hold a barbell or dumb-bells with an overhand grip to transfer more of the emphasis to the brachialis.

View Variation: Reverse curl

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