👉GRAB our 🔴HOME GYM WORKOUT PLAN🔴 here: https://bit.ly/homegymplan 🍖🥦 Buff Dudes Cookbook: https://www.buffdudes.us/products/b-u... 😎 JOIN THE BUFF CLUB: null Hammer Curls, a close relative of the normal curls but with one key difference - instead of using a supinated grip, you’ll be using a neutral grip. So although you’ll still be utilizing your biceps through elbow flexion just like a standard curl, you’ll also emphasize the activation in your forearm extensors because of your neutral grip. How to perform: Grasp a pair of dumbbells in both hands and place yourself in the standing position, with your elbow placed at your side and your hands in a neutral position. Begin by flexing in your elbows while maintaining a neutral grip, or thumbs pointing upwards. Once the dumbbells reach the top position, about shoulder level, slowly lower the dumbbells down in a controlled motion. Do not: Things you do not want to do. DO NOT allow your palms to supinate as you curl the weight upwards, as this will decrease the involvement in your forearms. DO NOT bounce the weight into the top position. With this optical illusion, it might look like you’re curling a ton of weight, but really, the only thing that’ll be growing is your ego. DO NOT swing the weight. Swinging the weight is creating momentum and decreasing the activation in your muscles. It doesn't matter what curling exercise is out there, swinging the weight is always going to be the most common mistake, but one that always needs to be mentioned. There ya go the classic hammer curl. Because of the extra help from your forearm extensors, you’ll typically be able to use more weight and in turn, help to overload those muscles and build massive arm development in one simple movement. #bodybuilding #exercise #tutorial