Hammer Dumbbell Curls are a great exercise because of the way they work your arms. Hammer Dumbbell Curls help build the brachialis and brachioradialis in a way other bicep variations simply do not, allowing you to develop additional strength and size.
Stand up with your body upright and a dumbbell on each hand being held at arm’s length. The elbows should be close to the body. The palms of the hands should be facing your torso.
Now, while holding your upper arms stationary, curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the biceps then slowly begin the lower the dumbbells back down to the starting position.