Using a neutral grip allows you to target more of the forearms along with working the biceps, making it a great exercise to build bigger arms.
Hammer Curl
1.Standing upright, hold a dumbbell in each hand using a neutral grip (so both palms are facing the body).
2. Keep your elbows tucked into your body and begin the move by flexing at the elbow and bringing the dumbbell towards your shoulders.
3. Once at the top, slowly lower the dumbbells back down keeping the tension in the biceps throughout.
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Seated Hammer Curl
Gripping the dumbbell with the palms facing each other throughout the whole movement will target the forearm muscles more. The seated position will avoid you using other muscles for momentum.
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Hammer Curl With Twist
Adding the twist of the dumbbell to the movement targets the arms from a number of angles, this makes the exercise harder but give greater gains.
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Zottmann Curl
Rotating the wrists at the top of the curl movement works your forearms harder.
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Please seek the advice of a GP, physiotherapist or a medically qualified personal trainer before commencing any exercise to avoid the risk of any injury. We do not advise performing any exercise if it exhibits any pain or discomfort in any way.
If you have any questions or queries about any of the exercises, please contact the Didsbury clinic (Manchester) to discuss with your physiotherapist or personal trainer.