How To: Do hammer curl exercises with weights to increase your biceps

If you're looking to beef up your biceps, then this is definitely an exercise you'll need to perform. Watch this instructional video to see how to correctly do hammer curls sitting on a weight bench. Doing hammer curls really works out your biceps brachii and brachialis muscles.

Hammer curls are slightly different from regular curls in that you want to keep your wrists parallel to the side of your body. Trying different exercises helps build other muscles, instead of doing the same exercises every time you go to the gym.

Step 1: Sitting up straight on the edge of a bench or chair hold two dumbbell weights letting them hang at arm's length on each side.

Step 2: Have both dumbbell weights parallel to your body pointing forward, do not change the positioning of your wrists. Next slowly contract your bicep and bring the weight towards your shoulder. Try to keep your arms close to your body for better stability and isolation of the bicep.

Also see what the incorrect methods look like, which a lot of gym-goers end up doing. It's embarrassing to do them like this, plus you could injure yourself!

Disclaimer: Youth Health Alliance are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.