Bicep Exercises
Hammer Curls
This exercise uses a hammering (up and down) motion to isolate the biceps.
Steps
- Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
- Grasp a dumbbell in each hand so your palms are facing each other.
- Extend your arms so they are at the sides of your body.
- Keeping your elbows locked lift your arms in an arc towards your shoulders.
- Lower your arms in a steady controlled motion and repeat.
Tips
- Do not turn your wrists during this exercise.
Exercise Guide
- Abs (rectus abdominis)
- Biceps (biceps brachii)
- Calves (gastrocnemius)
- Chest (pectoralis)
- Glutes (gluteus maximus and medius)
- Hamstrings (biceps femoris)
- Lats (latissimus dorsi)
- Lower Back (erector spinae)
- Middle Back (rhomboids)
- Neck
- Quads (quadriceps)
- Shoulders (deltoids)
- Traps (trapezius)
- Triceps (triceps brachii)
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