5 Explosive Arm Workouts for Massive Biceps and Triceps

#2 Hammer Curl

Like the barbell curl, the hammer curl is a workout which works on toning the forearms and the biceps. Particularly, it trains the brachialis, the brachioradialis and the biceps for a complete arm workout.

Instructions:

Step 1: Stand straight and hold dumbbells in both the hands in a neutral position with the palms facing the body. Ensure that the elbows are always close to the body.

Step 2: With a stationary torso, move the elbows to raise the dumbbells until they are level with the shoulders.

Step 3: Hold this contraction for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tips: Exercise caution while performing this exercise to avoid hyperextension of the lower back. You could also lift a single dumbbell at a time to perform the alternating hammer curl exercise.

Next up: Dumbbell Concentration Curl