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Dumbbell Hammer Curl
Personal Trainer explanation: When you go to any gym, bicep curls are among the most popular. As a fitness trainer, it is important to train all parts of the biceps. Conventional arm curls work the long head and short head biceps brachii, meanwhile, the hammer curl allows my personal training clients to also work the brachialis. The brachialis lies under the brachii and is a major part of elbow flexion.
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Grasp a dumbbell in each hand with the palms facing each other and keep the elbows attached to the ribs.
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Slowly raise the weights with only the biceps doing the work and the elbow hinge as the only joint movement. Resist the urge to rock back to complete a repetition.
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Slowly return to the starting position.
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