Sculpt your biceps with this simple move.

By Brad Schoefeld
October 28, 2008
David Martinez

Hammer Curl

Stand tall with a slight bend in your knees, and hold a 5- to 8-pound dumbbell in each hand, arms by your sides, with palms facing in. Keep your upper arms steady and body stead, then slowly curl the dumbbells up toward your shoulders. Contracting your biceps at the top of the move. Reverse direction to return to start.

Training Guide: Do 3 sets of 8 to 12 repetitions. Add this move to your routine two to three times per week, and allow at least 48 hours of rest between training.