5 Best Bicep Exercises to Build Massive and Strong Arms

#3 Standing Hammer Curls

Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.

Instructions:

Step 1: Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.

Step 2: Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders

Step 3: Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for 1-2 seconds.

Step 4: Return the dumbbells to the starting position in a controlled manner and continue with the reps.

Tip: Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.

Next Up: Burpee Push Ups