The Benefits - Dumbbell hammer culrs creates an incredible pump in your forearms and biceps. Hammer curl is a mass movement where you can move heavier weights. Do as many reps until you can’t perform any more set in a strict manner.

Execution - Sit on a flat bench with two dumbbells in each side palms facing inward. Start curling the weights up in the same way as in rugular curls but keep your palms facing inward throughout the movement. Curl the weights until it’s parallel to the floor.

Tips - You can perform hammer curls either by sitting on a bench or standing which enables you to work with heavier weights. To work more your biceps, curl the dumbbell toward the opposite shoulder. Sometimes I like to go crazy and work with extra heavy weights, (50 – 70lb.) and put my arms to the real test.