FRONT

Hammer Curls

Pull Day

BeginnerDumbbells

Target Muscles

Biceps

How to do it

  1. 1Stand holding dumbbells at your sides with palms facing each other (neutral grip).
  2. 2Curl the dumbbells up, maintaining the neutral grip throughout.
  3. 3Lower with control.

Tips

  • *Neutral grip targets the brachialis and brachioradialis for arm thickness.
  • *Great for forearm development too.
  • *Can be done alternating or simultaneously.