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Exercises
Biceps

Concentration Hammer Curl

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Seated, spread your legs wide and hold a dumbbell with a neutral grip.
  2. 2
    Brace your elbow against the inside of the thigh on the same side.
  3. 3
    Curl the dumbbell up to your shoulder, squeezing the biceps at the top.
  4. 4
    Lower slowly to full extension.
Tip: keep the elbow fixed against the thigh — this guarantees full biceps isolation.