Purpose

(1) To shape the biceps, but is also a mass building exercise.

(2) To work each of the biceps independently, thereby preventing a stronger side from developing, as well as acting as weak point training to improve biceps symmetry.

Execution

(1) Sit on flat support, which could be in the form of a flat bench, or against the back support of an incline bench, or on a flat chair in an upright position. Have a dumbbell in each hand and hold it straight down at arm's length, palms turned towards your body.

(2) Curl the weight forward and up, twisting your palms forward as you lift so that the thumbs turn to the outside and the palms are facing up.

(3) Lower the dumbbells down, along the same range of motion, until the arms are fully extended. Resist the weight on the way down to emphasize the negative.

Tips

(1) Hold your elbows steady throughout the movement.

(2) Lift the weight as high as you can, and flex at that position, in order to develop the biceps peak.

(3) The movement can also be performed standing, but the movement will not be as strict, and may require more weight.

(4) Hammar Curls are exactly the same as dumbbell curls, with the exception that the palms face inwards throughout the entire range of motion. This develops the forearms, as well as the biceps.