"Hammer curls are a super simple, yet effective move to work your outer, inner, and lower biceps," said John Fawkes, NSCA-Certified personal trainer, thanks to the unique positioning of your wrists.
- Stand with your feet hip-width apart. Hold a dumbbell in each hand, resting by your sides. Your palms will be inward, facing your thighs.
- Tighten your core as you bend both arms at the elbow, raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move, keeping the upper arm stationary and close to your sides. Focus on keeping your elbows tight against your ribs and not letting them slide back.
- Slowly lower the weights back to starting position. Remember to keep your core tight and avoid hunching your back.
- This counts as one rep.
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