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Exercises
Biceps

21s Hammer Curl

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Standing, hold the dumbbells with a neutral grip (palms facing each other).
  2. 2
    Perform 7 partial reps in the bottom half.
  3. 3
    Then 7 partial reps in the top half.
  4. 4
    Finish with 7 full reps, keeping your upper arms aligned with your torso.
Tip: the hammer grip emphasizes the brachialis and brachioradialis (forearm).