Benefits of bicep curl exercise for women Here are some of the ... Step 2: Hold a dumbbell in each hand with your palms facing inward (as if you were holding a hammer). Step 3: Keep your elbows ...

After all, this isolation exercise is pretty easy ... With hammer curls, the dumbbells are curled with a neutral grip (palms facing inward) so, not only do they hit the long head of bicep, but ...