Bicep Exercises

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Hammer Curls

This exercise uses a hammering (up and down) motion to isolate the biceps.

Hammer Curls - Step 1 Hammer Curls - Step 2

Steps

  1. Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.
  2. Grasp a dumbbell in each hand so your palms are facing each other.
  3. Extend your arms so they are at the sides of your body.
  4. Keeping your elbows locked lift your arms in an arc towards your shoulders.
  5. Lower your arms in a steady controlled motion and repeat.

Tips

  • Do not turn your wrists during this exercise.

Primary Muscle: Biceps
Secondary Muscle: Forearms
Equipment Type: Dumbbell

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