Lying Hammer Curls

This exercise works the biceps, forearms and the bracialis.  Which gives your arms a 3-d look!  This also emphasizes the stretching portion of the exercise, and also promotes complete development.

Implementation: Use an exercise bench (A) Lie on your back on the bench, have dumbbell in both of your hands, your knees bent and feet flat on the bench. Allow the dumbbells to hang down (but not make contact with the floor) and turn your palms inward, but in a neutral hammer position.  (B) Keeping your elbows steady, curl the weights up toward your delts, keeping the movement extremely strict. Then lower the dumbbells back toward the floor, fighting the weight all the way down.
Exercise Slideshow


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