Gotta Love Hammer Curls

Dumbbell Hammer Curls is an arm exercise that primarily develops the bicepbrachii (bicep) and forearm (Brachioradialis). The difference between the hammer curl and a standard dumbell curl is that you keep your thumbs facing towards you with your wrist in locked position. With the hammer curl, you get more forearm involvement and that increases the biceps. Hammer curls benefits from having a neutral wrist position, with regular dumbell curls you might feel your wrists weaken for the last few reps, this does not happen with the hammer curl. The concentration curl is the most effective exercise for strengthening the biceps. The hammer curl also forces you to stop your range of motion when your wrists are about parallel to the floor, this keeps the tension in your bicep muscles. The hammer curl also works the brachialis muscle that runs along the outside of your upper arm which helps add a more full, shapely look to the arms. The hammer curl is a good variation to use for mixing up your arm workout because it works the arm in a different angle and works the bicep in a alternate way from standard curls that help further develop the biceps and forearms for a more complete look. The more reps you perform of the dumbbell hammer curl, the longer these muscles must work to keep your hand in a closed position and the better trained they become. Adding variation to your biceps routine is crucial for optimal development of biceps size and strength. However, your biceps routine should not be limited to hammer curls. Multi-joint exercises like bent-over rows or pullups to complement dumbbell hammer curls and optimize development of your biceps are also good to do as well and it's a nice mix up. I found a great Link for those looking to add some inches to your Biceps.