Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the hammer curl using dumbbells.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp two dumbbells using a closed grip.

STARTING POSITION

Stand erect with the feet shoulder width apart, knees slightly flexed.
Place the dumbbells beside the thighs with the elbows fully extended.
Palms should be facing the outer thighs.
Position the upper arms against the sides of the torso.

UPWARD MOVEMENT

Flex the elbow of one arm until the dumbbell is within a few inches of the front deltoid.
Keep the torso erect and the upper arm stationary.
Keep the dumbbell in neutral grip position.
Keep all movements smooth.

DOWNWARD MOVEMENT

Allow the elbow to slowly extend to the starting position.
Keep dumbbell in neutral grip position.
Keep the torso and knees in the same position.
Repeat the same movements with the other arm.
Repeat or finish set.