FitCi
Step-by-step
- Hold dumbbells at your sides with palms facing each other (hammer grip)
- Pin your elbow to your torso and curl one dumbbell toward your shoulder
- Keep the hammer position without rotating the wrist
- Squeeze for one second at the top, then lower under control
- Repeat with the other arm and keep alternating
Coaching tip
The neutral grip also grows the brachialis and forearm; it's the hidden key to arm thickness.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
More biceps exercises
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