Hammer curls are great at isolating upper arm bicep muscles while putting minimal stress on the lower arms.
Standing straight, grab a pair of dumbbells with an overhand grip with weights facing forward like a hammer
Keep your body upright and chest facing upright.
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.
Once completing your set, re-rack the weights as needed or wipe down the equipment used.
You can use pulley and rope extension to simulate this movement while not using dumbbells.
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Cable Hammer Curl