Sit on the end of the bench with your feet out in front of you and your knees together. Hammer curls don’t just stop there. How to Incorporate Hammer Curls Into Your Training 1. For more advanced lifters, do 3 sets of 12 reps. You can do Hammer Curls in five simple steps (they're also demonstrated in the video above): Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides Keeping your torso stationary, flex at the elbow to raise the dumbbells … Learning proper hammer curl form is easy with the step by step hammer curl instructions, hammer curl tips, and the instructional hammer curl technique video on this page. Pause at the top of the movement, before lowering the dumbbell under control. Bicep curls share the same benefits of hammer curls since they are variations of each other. If you refer to the picture above, Hammer Curls benefits is it will make your biceps look longer and bigger as it targets the Brachialis and Brachioradialis muscles more. This is because a study has shown that the bicep muscle has a biomechanical disadvantage when the wrist is in a pronated (Overhand) position.. Stimulates the lats, traps, rhomboids, rear delts and of course the biceps and forearms. Incline hammer curls are performed by sitting on an incline gym bench, and dumbbells are used as the main form of resistance. Hammer Curl can be done with both arms moving simultaneously or in more of a “hammer” motion, lifting one, and then the other. 19 comments | by Truth Seeker | This entry was posted in training on by Truth Seeker. They weight of the dumbbell depends on your arm strength. The lifter will pick up one dumbbell in each hand, choosing a dumbbell that is slightly heavier than one he or she would normally use for a regular curl. Lower it slowly, keeping control over it the whole way down. Richard Reed 11,180 views. This simple variation is excellent at developing thickness and forearm development. The Hammer Curls provide growth in size and strength of the biceps (with the proper workout routine). You can also perform the exercise using a cable machine, and there are benefits to be had from doing that. Skip to content. Why You Should Do Hammer Curls The neutral wrist positioning places less stress on the wrists, and therefore they don’t play out at the … Superset Your Hammer Curls For Bigger Arms! Bend the arms slightly to take up the tension into the biceps. This article was co-authored by Michele Dolan. Powerlifters commonly include these exercises in … Apr 16, 2014 - 胃溃疡的治疗怎么办?我们可以采用蓝月亮精选料天天好彩,34127,开马开奖结果2019的资料的方法进行治疗。 Don't only do … You may be able to find the same content in another format, or you may be able to find more information, at their web site. Sign up to our newsletter to get more articles like this delivered straight to your inbox. To make this exercise less challenging you can use lighter dumbbells. Perform the following superset three times in total. Some people may develop elbow (tendon) pain if they do curls incorrectly. Berst Hammer Curls Workouts to Build Bigger Biceps. Swinging isn't winning. The primary muscle worked by hammer curls is your brachioradialis. Keep your arms close … Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm. This is shown as #1 in the picture above. One of the best exercises to target the brachialis. 8 x Wide-grip pull-ups (tempo: 1 second concentric / 3 seconds eccentric), 12 x Seated hammer curls (tempo: 2 seconds concentric / 1 second pause / 2 seconds eccentric). The brachialis and brachioradialis work with your biceps to flex your elbow. Bob Sharpe 935,128 views. That’s where hammer curls come into play. Keep your wrist straight. To help you get to grips with proper form, we got Buckton to break the movement down into its individual components. While sitting, keep your elbows tight to your sides and pull your shoulders back so that you’re less … I like to keep the weights low and the reps high with hammer curls. Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing inward, curl the dumbbells as close to your shoulders as you can. This exercise is designed to work the muscles in your arms only, not your torso. When doing hammer curls, keep your elbows close to your body and don’t move your upper arms. Don’t worry, we have you covered with these two variations that will both isolate the brachialis and long head and give you a deeper and more intense workout. Hammer curls with tricep bar Hammer Curl with Tricep Bar. Your thumbs should be around the handles and your palms should... 3. The shorter bicep head is what produces more of the muscle peak you might be looking for when trying to fill out those t-shirts. Alternative Names: Dumbbell hammer curl, db hammer curl, standing hammer curl, bicep hammer curl Type: Strength Experience Level: Beginner Equipment: Dumbbell Muscles Targeted: Biceps, forearms Mechanics: Isolation Average Number of Sets: 2-3 with 8-15 reps each Variations: Incline, rope, cross body, seated, and alternate hammer curls In either case, be sure to soften your knees and stand in strong position with your core engaged the entire time. If you’re struggling to stop yourself from swinging the dumbbells, you may find that using cables can help you to control the weight and engage your brachialis and long head more. Hammer curls are a great exercise and are important in producing well-rounded arms. With your arms fully extended and in a neutral position (so your hands are facing each other) curl the dumbbells until your thumbs are near your shoulders. The hammer curl works specific muscles in the arms, particularly specific areas of the biceps. This Bodyweight Workout Is Perfect for Beginners, Sign Up to The Men's Health Newsletter Today. Read … Staring at your throbbing bicep muscles as you push out another curl is a right of passage for most gym goers, but eventually everyone has to move on. Most weight-lifters focus on their biceps when working their arms; however, there are other important muscles when it comes to building up your arms. Grasp the ends of the band in each hand, with your palms facing your thighs. Hammer curls strengthen the brachioradialis, which is often the weakest muscle in your arm. Kettlebell hammer curls: The uneven strength curve of these curls will prove a real test for your grip strength and shoulder stability. While hammer curls activate mostly the long head of the bicep, a traditional bicep curl activates the shorter head of the bicep. Hammer curls are also better for boosting forearm strength. Why You Should Do Hammer Curls The neutral wrist positioning places less stress on the wrists, and therefore they don’t play out at the … Superset Your Hammer Curls For Bigger Arms! They are an excellent single-joint exercise that targets both your biceps and your forearms, which is what makes them different from regular curls. Your feet should be about hip-width apart and your hands down at your sides, holding a dumbbell … Spider curls are incredible for building huge biceps. Choose a dumbbell that is heavy enough to challenge you, but not so heavy you have to strain just to pick it up. Hammer curls increase the bicep size and length. Luckily for you, hammer curls aren't difficult to master, which is why you should accept nothing less than perfect form. Hammer curls are better brachialis constructors than reverse curls because the wrist is in a very strong position allowing the lifter to move heavier weights. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/d\/d7\/Do-Dumbbell-Hammer-Curls-Step-1-Version-5.jpg\/v4-460px-Do-Dumbbell-Hammer-Curls-Step-1-Version-5.jpg","bigUrl":"\/images\/thumb\/d\/d7\/Do-Dumbbell-Hammer-Curls-Step-1-Version-5.jpg\/aid1739360-v4-728px-Do-Dumbbell-Hammer-Curls-Step-1-Version-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}, http://www.stack.com/a/why-hammer-curls-build-bigger-arms, http://www.acefitness.org/exercise-library-details/2/10/, https://www.muscleandstrength.com/exercises/standing-hammer-curl.html, http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls, http://www.shapefit.com/exercise-guides/biceps-exercises-hammer-curls.html, http://leehayward.com/blog/hammer-curls-on-the-preacher-bench/. This article was co-authored by Michele Dolan. The hammer curl places the wrist at … When you’re doing a hammer curl you’ll predominantly be working the long head of the bicep brachii as well as the brachialis. While doing the exercise, you mimic the motion of a hammer and thus you fully stretch and compress your biceps, thereby putting a lot of stress on the muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso. When executing the hammer curl, focusing on the Isometric contraction at the top with slow eccentrics on the back end will translate to thicker arms. Stand holding a pair of dumbbells at arms length by your sides with your palms facing each other. Seated Hammer Curls: Doing seated curls will ensure you do not swing or use momentum, allowing you to increase your mind-to-muscle connection. Research source. The four main benefits of hammer curls are: Brachialis focus. Don’t worry, we have you covered with these two variations that will both isolate the brachialis and long head and give you a deeper and more intense workout. Done with a slow eccentric for sets of 15, you will get a serious pump going on. Perform these exactly as you would a normal seated hammer curl, but instead of sitting in an upright position, take the bench back about 45 degrees to an incline, just as if you were doing an incline bench press. That’s one rep. Who knew that by simply turning your dumbbells 90 degrees you could build a set of biceps that really bang. While hammer curls activate mostly the long head of the bicep, a traditional bicep curl activates the shorter head of the bicep. They also work out your brachialis, which is lower on your upper arm than are the biceps. Injuries to your back, shoulders, and elbows can occur if this exercise is performed incorrectly. If you have proper form, you should be able to do 20 curl ups without a problem. 8 x Close neutral-grip seated cable row (tempo: 1 second concentric / 3 second eccentric), 12 x Rope cable hammer curls (tempo: 2 seconds concentric / 1 second pause / 2 seconds eccentric). This movement also engages stabilizer muscles, including the anterior deltoid, the upper and middle trapezius, the extensor carpi radialis, and others. Done as a super set: 8-12 reps of alternating dumbbell hammer curls, focusing on a smooth concentric contraction with a 2 second hold at the top, followed by a slow eccentric contraction. While there are many bicep curl variations out there, perhaps none is so popular as the hammer curl. When executing the hammer curl, focusing on the Isometric contraction at the top with slow eccentrics on the back end will translate to thicker arms. Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs around the handles with your palms facing your body). Bicep curls, as the name suggests, develop the biceps while hammer curls target the brachioradialis and the brachialis. Today we’ll show you how to do hammer curls with perfect form, whether you’re using dumbbells, cables, or resistance bands. Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). Furthermore, that ulnar deviation will have the same effect on the hammer curl as … Chest and Back - In and Out Hammer Curls - Duration: 1:06. A muscle that stretches from just above the shoulder joint to the elbow and helps to control the motion of both. A dumbbell that is too heavy can injure you. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a … Hammer curls are a modified version of the bicep curls exercise that targets the same muscle group. The Hammer Curl turns the wrist into a more neutral position. ... 2. This is actually a muscle in your forearm, one of those oft-overlooked forearm muscles also exercised by a forearm workout you can find here. Loading. Front raises with tricep bar How to Do Hammer Curls With Perfect Form. By using this service, some information may be shared with YouTube. The Pros of Hammer Curls Hammer curls are the best curl variation for boosting grip strength because the neutral hand grip activates your wrist flexors more than pronated and supinated curls. Therefore, increasing the size of brachialis is an easy way to make the arm bigger and fill out your sleeves. In this exerise guide we discuss proper hammer curl technique, how to program for arm strength and size, and offer hammer curl exercise variations. Back when I was a gym and exercise novice, one of my goals was to get toned, bulging biceps. Wrong, because while bicep curls and hammer curls can complement each other, they also target different parts of the arm. This article has been viewed 118,482 times. Hammer curls are particularly effective at isolating this muscle. Ideally you want to try and keep your elbows locked into position as well.”. The brachialis is one of the most underappreciated muscles in the arm even though it’s the primary and the strongest elbow flexor. “This will isolate those muscles a little bit more,” says Buckton. Pull-Ups: The king of the pulling exercises and a great test of strength-to-bodyweight ratio. Standing Hammer Curls With Flat Resistance Bands is one of the best exercises for building the Biceps. If you feel this occurring, you may need to consider lighter dumbbells. The dumbbells should rest next to your thighs and your elbows should be straight. By choosing a weight that's too heavy, naturally, you want to start using your torso and your shoulders, so you start swinging your elbows around. There are however many different hammer curl variations that you can try out that may require different types of hammer curl equipment or may even require no equipment at all. A lot of people shorten the rep, so they're not using those extra few muscle fibres at the bottom of the rep. Therefore, when working out in a neutral or hammer wrist position, … There are 20 references cited in this article, which can be found at the bottom of the page. But what to move on to? By targeting the brachialis in your workouts, you’ll add mass to your upper arms and help your biceps stand out more. Although the biceps and forearms are activated in the dumbbell Hammer curls, I've always used the Hammer curls to target that broad, flat, elusive, wonderful muscle lurking behind the biceps, namely the Brachialis muscle. 12-15 reps are the ideal range for hammer curls,” he told me. Hammer Curl Variations. Hammer curls, also called standing dumbbell hammer curls, are biceps exercises used for strengthening and toning your arms. The Difference Between Bicep And Hammer Curls While both curl exercises are very effective in building your arms and increasing your flexibility and mobility, they do so by targeting different muscle groups. The hammer curl can be used in conjunction with bicep curls, chin ups, and other arm exercises to maximize biceps strength and size. Hammer Curls: The Best Variations. “A conventional, supinated bicep curl, will improve the peak of your bicep, because of the increased activation of the short head of the bicep brachii,” says Buckton, “but a hammer curl is more about increasing the thickness and the overall development and strength of the arm and the forearm, which is going to assist more with bigger compound exercises where there's a more of a pronated grip like pull-ups or wide grip pull-downs.”. Often, beginners start out too fast and cannot finish the time with strength which results in bad form. You should do the same amount in your first 30 seconds as in your last 30 seconds. Here's what you need to know about this arm exercise. They are an excellent single-joint exercise that targets both your biceps and your forearms, which is what makes them different from regular curls. The palm of your hand should face your body as you lift. “The other one is not getting a full range of movement, so not stretching the arm out at the bottom and not getting that full extension and stretching the muscle before curling it back up. Home Shop Exercises Workouts 561-562-4745 Log in Search Menu 0 items $0.00 Check out. HAMMER CURLS INSTRUCTIONS 1. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. By signing up you are agreeing to receive emails according to our privacy policy. Home Shop Exercises Workouts 561-562-4745 Log in Search Menu. Tip: The Ultimate Hammer Curl Make these three changes to how you do your hammer curls and you'll see new growth fast. While supinated (underhand) bicep curls will help you improve the peak of your bicep, hammer curls will improve the thickness and overall strength of the arm and the forearm. This is the starting position for the exercise. Read … For one, similar to the preacher … The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. … The second part of the biceps brachii, the short head originates at the top of the scapula and joins with the long head at the elbow. Other Curl Variations. Fire-up the lats, biceps, infraspinatus (part of the scapula) and traps. It’s only after a lot of research that I came to realize my haphazard approach wouldn’t work to build up my goal arms. For Buckton’s post-exhaustion supersets you’ll need to perform a compound exercise and then follow these up with a variation of hammer curls, which will serve to isolate and target the bicep brachii. Do not simply allow the dumbbell to drop back to your side, as this does not exercise your muscles. Pick up the dumbbells and hold them at them top end of the dumbbell, rather than gripping them in them middle. Last Updated: September 5, 2019 Hammer curls are a great and easy way to work these muscles along with your biceps, adding strength, definition, and size. Switch things up by incorporating hammer curl variations into your routine: seated hammer curls (curling both weights at once or one at a time, as described above), incline hammer curls (lie face-up on a bench set to a 45-degree incline, letting your arms hang to the side), and cross body hammer curls (alternately curling each dumbbell to the opposite shoulder). The shorter bicep head is what produces more of the muscle peak you might be looking for when trying to fill out those t-shirts. Things To Look Out For. [1] Normally referred to as the biceps. Include your email address to get a message when this question is answered. Be sure to keep a straight back, pulling the dumbbells up only with your arms, and to keep your elbows close to your side. Daniel Davies is a staff writer at Men’s Health UK who has been reporting on sports science, fitness and culture for various publications for the past five years. Hammer curls are a great and easy way to work these muscles along with your biceps, adding strength, definition, and size. Just one of those days I fancied pushing it all and flushing it all out for a bit of fatigue. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. We earn a commission for products purchased through some links in this article. The triceps in the back of the arm should get equal time with the biceps. Simply put: if you want to move on from the bicep curl, turn your hands 90 degrees and take on the bicep curl's bigger and badder brother – the hammer curl. Your stance should be solid and stable. Incline Hammer Curls Menu Cart 0 Search. Men's Health, Part of the Hearst UK Wellbeing Network. Getting in the Starting Position 1. While they may be relatively simple, mastering a hammer curl is about more than just turning your hand 90 degrees. The fact that they are performed by using a bench rather than in a standing position means that the biceps and brachialis muscle are worked across a larger range of motion, and therefore put under increased pressure. Other Curl Variations. This content is imported from {embed-name}. Grab a set of dumbbells with a neutral grip so your palms are facing each other, and stand tall with your feet shoulder-width apart. While less limited than biceps curls, hammer curls still have their drawbacks. Benefits Of Bicep Curls. Performing hammer curls with dumbbells is definitely going to help you to build some of those stabilising muscles that come in handy when you’re working on other compound exercises. Conversely, reverse curls leave you at the mercy of the wrist extensors which will always be significantly weaker than the wrist flexors. This simple variation is excellent at developing thickness and forearm development. “Trying to use momentum to lift is normally caused by people choosing weights that are too heavy for them. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Assume a split-stance position to stabilize your body, stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your shoulders down and back), … The combination of moves will … Stand straight with your feet hip-width apart and hold the weights with your palms facing your thighs. Of course, when you’re doing hammer curls, dumbbells aren’t your only option. just as if you were doing an incline bench press. You may be able to find more information about this and similar content at piano.io, Train Like Tom Holland With His Spiderman Workout, Home Chest Workout: Pump Your Pecs Without Weights, How Bodybuilders Get to Look Super Shredded, This Guy Did 30 Days of Pushups and Pullups, Kumail Nanjiani Was Body Shamed on Twitter, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs. Cons of Hammer Curls. Pick the dumbbells up off the floor and let them hang by your sides with your palms facing your body (neutral grip). BEEF! Jul 6, 2020 - Explore Adrian Sheppard's board "Hammer curls" on Pinterest. Thanks to all authors for creating a page that has been read 118,482 times. Rope cable hammer curls: Using the cable will ensure constant tension throughout the strength curve during the entire motion, stimulating the last of any fibres you have left. Here's what you need to know about this arm exercise. Hammer Curls Exercise Information. Some people prefer instead to do this exercise while sitting on a bench, feet on either side. The up and down (hammering) movement with dumbbells helps isolate your biceps and increase their size. This grip causes your brachialis muscle to work harder for the entire movement. “Being in that position will also minimise the amount of deltoid involvement you're going to get as well, so you're getting a real isolation on the brachialis and the long head.”. Engaged and breathe out as you slowly lower the dumbbells up off the and. Bracing your core, curl the dumbbells all in out hammer curls way up to shoulder-height while keeping your facing! The entire posterior chain of brachialis is developed, the biceps and better are! Still have their drawbacks excellent at developing thickness and forearm development 20 References cited in this article which. To your body and don ’ t your only option: the king of the muscles... Finish the time with the biceps ( with the proper workout routine ) your sides with your feet out front... Your body and don ’ t know how to do it correctly and get gear... The chance of elbow injury are: brachialis focus do hammer curls are particularly effective at isolating muscle... Improving your shoulder stability when I was a gym and exercise novice, one of the most muscles! Of curls, lifting dumbbells and slowly moving through a rep to increase under. Targets the same amount in your arms only, not using momentum or gravity your! Just as if you ’ re not very useful that it is important to balance front and back - and... Free weight exercise in which two dumbbells are used alongside your thighs and your elbows close to your arms make! And can not finish the time with the muscles in the arm exercises Workouts 561-562-4745 Log in Search Menu know! 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