When most people think of Curls, they immediately think of the ‘Bicep Curl’, which rightly works the Biceps Brachii part of the muscle. Working on this alone will only give you larger biceps, yet there are a number of different muscles within the arm that, if focused on together, will result in a much more toned, strong and better-looking pair of arms!
Hammer Curls specifically work the Brachioradialis (try saying that after a night out!) which is the muscle directly below the Bicep Brachii. So when you want to bring some variety to your usual routine, make this exercise a priortiy.
Start by gripping a dumbell weight in each hand, with your palms facing inwards.
Raise your forearm up to your shoulder and inhale, then return to the original position.
While you complete the movement with one arm, alternate with the other arm so that as you raise your left weight, the right one is in the first position and vice versa.
I would start out by completing 2-3 sets of 10 repetitions, then increase the number of repetitions each time so that your exercise is constantly changing. This will leave your muscles guessing and know they have to work that little bit harder next time and as a result of this, they will grow!