hammer curls

Hammer curls are a variation of traditional bicep curls that target both the biceps and forearms. To perform a hammer curl, start by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing towards your body. Next, slowly exhale and curl the weight up towards your shoulders, keeping your elbows close to your sides and your palms facing each other throughout the movement. Pause at the top of the movement and squeeze your biceps, then slowly lower the weight back down to the starting position. Repeat for the desired number of repetitions. Hammer curls are a great exercise for building overall arm strength and size, and can help to improve your grip and forearm strength as well. This exercise can be performed using a variety of equipment, including dumbbells, barbells, or cables, and can be easily incorporated into your arm workout routine.