HAMMER CURL

A.K.A. One Arm Hammer Curl

START: With your knees slightly bent and your feet about hip-width apart, grasp a dumbbell with a neutral grip. Let the dumbbell hang at the sides of your thigh.

MOVE: Slowly curl the right arm in an arc toward your shoulder while maintaining the neutral grip. Pause at the top of the movement, and then slowly lower the weight in the reverse manner. Repeat the movement with the left arm.

A.K.A. Alternating Hammer Curl

START: With your knees slightly bent and your feet about hip-width apart, grasp a pair of dumbbells with a neutral grip. Let the dumbbells hang at the sides of your thighs.

MOVE: Slowly curl the right arm in an arc toward your shoulder while maintaining the neutral grip. Pause at the top of the movement, and then slowly lower the weight in the reverse manner. Repeat the movement with the left arm. One curl with both arms equals one rep

A.K.A. Hammer Curl

START: With your knees slightly bent and your feet about hip-width apart, grasp a pair of dumbbells with a neutral grip. Let the dumbbells hang at the sides of your thighs.

MOVE: Slowly curl the dumbbells up in an arc toward your shoulder while maintaining the neutral grip. Pause at the top of the movement, and slowly lower the weights back to the start.

Stand on the middle of an exercise band with a wide-enough stance to provide adequate resistance on the bands. Hold the ends of the band itself just below the handles with a neutral grip. Start with your arms extended toward the floor. Maintaining the neutral grip, curl the handles up toward your shoulders and contract your biceps as hard as you can. Slowly lower the handles to the start position.

A.K.A. Rope Cable Hammer Curl

START: Grasp a rope handle attached to the low pulley of a cable pulley apparatus, with a neutral grip, knees slightly bent and feet shoulder-width apart. MOVE: Flex your arms and bend your elbows powerfully, keeping them stationary at your sides as you do so. Bring your hands all the way up to your shoulders (as close as you can without shifting your elbows forward) and pause for a second at the top. Lower the rope to the start position.Step 1Step 2