Workout Guide: Hammer Curl

Exercise Description: Stand with your feet a shoulder width-apart, arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a beat, focusing on squeezing your biceps. Inhale, then slowly lower your arms back to the starting pose. Try to think you are hammering nails into a board with two large hammers. This version of the Bicep Curl focuses concentration on the forearms, as well as some muscles that reside underneath the biceps. 

Hammer Curl
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