Rotating Bicep Curls

Rotating Bicep Curls

The rotating bicep curl is an awesome way to strengthen both the biceps and the forearms in  one fluid movement.

Simply start off holding the dumbbells at your sides with a hammer grip (palms facing each other), and bring the weights up ½ way through the curl.  This Hammer grip is wonderful for strengthening the forearms!  Then at the halfway point, rotate your grip so palms are now facing up, and continue to bring the dumbbells up to the shoulders.  This Supine grip (with palms up) isolates and builds bicep muscle like no other.  Then retrace the movement as you lower the dumbbells to their original position and for fabulous arm toning and strengthening!


2 Responses to Rotating Bicep Curls

  1. Hammer curls are a great way to strengthen your biceps and forearms while targeting the outer head of the biceps. As you lower your arms, the dumbbell and wrist look like a hammer, thus the name. (The more you know, right?) Hold a set of dumbbells with a neutral grip so your palms are facing each other. Curl the dumbbells while keeping your palms facing each other.

  2. Funny thing is I have done this forever not really realizing that it was a specific exercise so to speak. Normally I try to keep my palm facing up at first, and then switch to this when I start to fatigue.

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