Hit Your Arm Goals with a "Hammer Curl"

This bicep curl is one of my all time favorites.This bicep move will feel second nature to you! It’s called a standing hammer curl because you lower the dumbbell as if you are hammering a nail – only your palms are facing each other. The move will increase bicep strength while also toning your forearms. Keep your back straight when performing the move, and try not to swing the weights – curl in a steady, controlled motion. Form is more important than weight amount. I do my hammer curls with 25-30lb dumbbells, but you need to find you're own ideal weight for you. For variety you can do alternating or you can do double hammer curl. Cables can be used for this exercise too, but I prefer free weights as much as possible and especially when you first learn how to do a exercise.Have fun with these hammer curls.

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Step 1: Hold a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent, and arms extended downward by your sides, palms facing in toward your body.

Step 2: Breathe slowly as you curl the weights up through a count of 10 seconds, keeping your palms facing each other and your elbows locked at your sides.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.                  

Step 4: Lower the weights to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting or only 30-60 secs between sets.

Alternating Bicep Hammer Curl