Exercises For Women - Hammer Curls

Hammer curl targets the biceps muscles. But, because the hands are rotated in, the forearms also get a bit more attention in this exercise. Stand with your feet apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs. Now turn your hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders. Keeping the elbows stationary bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat for 1-3 sets of 8-15 reps. Watch this video to learn the right way to do this exercise.