FEATURES MUSCLES Biceps EQUIPMENT Dumbbell DIFFICULTY Easy Hammer curls are great at isolating upper arm bicep muscles while putting minimal stress on the lower arms. MEDIA INSTRUCTIONS Prep Standing straight, grab a pair of dumbbells with an overhand grip with weights facing forward like a hammer Start Keep your body upright and chest facing upright. Movement Without rotating the dumbbells, raise the weights while contracting your biceps to create a vertical hammer in front of your shoulders. Pause for a moment and slowly lower the weight up to the start position. End Once completing your set, re-rack the weights as needed or wipe down the equipment used. TIPS You can use pulley and rope extension to simulate this movement while not using dumbbells. Do you have more tips? Post in the comment below. ALTERNATIVES Easy Cable Hammer Curl
