Exercise Instructions:

  1. Set your bench to a 45* angle and lean into it, your legs out straight behind you and your chest supported on the bench.
  2. Let the dumbbells hang down in your extended arms, palms facing in towards each other. Having the biceps at this angle places them in a shortened range of motion, so the move may feel weird at first.
  3. Hammer curl the dumbbell up by squeezing your biceps hard. This grip position will also work your forearms hard.
  4. This exercise can be done in a single-arm, or double-arm fashion.

Muscles Worked:

Biceps, forearms.