Hammer curls
Hammer curls are performed with dumbbells, either by lifting each dumbbell separately or together, as you would a barbell. This exercise hits the upper forearms very well and the brachiallis part of the biceps. It’s also a good exercise because if you stop with your wrists almost parallel to the floor at the bottom of the rep, the bicep muscles are kept under tension for the entire set, which will give you a very good pump.
Stand as you would for a normal barbell curl, you should hold the dumbbells so that when you lift them your fists are in a similar position that they would be to hold a steering wheel. You will keep your wrists that way throughout the exercise, such that your forearms don’t tire during the exercise and instead the biceps can achieve true failure.
Curl the dumbbells up towards your chest, hold at the top for at least a second, then slowly lower the dumbbells back to the starting position. As stated earlier, this workout will be more effective if the starting position is with your forearms almost parallel to the floor.
