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Hammer Curl

This exercise uses a hammering (up and down) motion to isolate the biceps, this video demonstrates how to perform this exercise

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Cross Body Hammer Curl

This exercise targets the biceps using a crossing motion rather than a standard curl.

Cross Body Hammer Curl

Cross Body Hammer Curl

Cross Body Hammer Curl

Cross Body Hammer Curl

Steps

Standing grab a dumbbell in each arm palms facing in.

Keeping your palms facing in (and not twisting your arms) curl the dumbbell up towards your opposite shoulder.

Bring the top of dumbbell up to and touching the shoulder.

Slowly with a controlled manner lower the dumbbell back to the starting position.

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Preacher Hammer Curl

This exercise combines a Hammer Curl with a Preacher bench.

 

Preacher Hammer Curl

Preacher Hammer Curl

Preacher Hammer Curl

Preacher Hammer Curl

Steps

Adjust the seat of the bench so your arms are level with the top of the bench.

Grasp a dumbbell in each hand with your palms facing each other, shoulder width apart and extend your arms fully along the bench.

Keeping your arms and elbows on the bench at all times, curl the dumbbells up towards your head.

Pause for a moment and then lower the bar back to starting position.

Tips

Perform this exercise in a slow controlled manner for best results.

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