Hammer Curls

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can be done standingor seated and should be done with alternation of arms.  They can also be done with a bar, but you are better off using dumbbells.  In this exercise your wrists stay neutral throughout.  In addition to working the biceps, hammer curls work your forearms.  For the sake of the argument, lets pretend you are doing seated alternate hammer curls (I prefer standing).  Sit on the end of the bench holding two dumbbells at arms' length, palms facing each other.  Keeping your back straight, flex one elbow to begin curling that dumbbell up toward your shoulder, maintaining your neutral wrist position throughout.  Once your forearm is at roughly a 45-degree angle relative to your upper arm, reverse the movement and lower the weight back down.  Repeat the process with the other arm and continue in alternating fashion until the set is completed.  ...Read More!