Since we use our biceps for everyday activities, like picking up bags of groceries, we may think of the move as a no-brainer ...

Hammer curls, on the other hand, work the bicep brachii muscle plus two other, connected muscles: the brachialis (the muscle underneath the biceps brachii, aiding elbow flexion) and the ...

As well as targeting your biceps, the hammer curl also works the brachialis (the muscle underneath the biceps which aids elbow flexion) and the brachioradialis (one of forearm muscles that support ...

This is because these all rely on elbow flexion, which the bicep is responsible for. The hammer curl targets more muscles than the bicep curl, so you’ll generally be able to lift more weight ...

The dumbbell biceps curl's simplicity makes it a great fit ... You'll also work through the two main functions of the biceps: elbow flexion (bending your arms) and supination (rotating your ...

Bicep curls use an underhand grip, meaning the palms draw toward the shoulder during elbow flexion, isolating the bicep. But hammer curls stimulate the muscle heads differently. By using a neutral ...

Why: In a biceps-focused list like this, you can’t leave out the classic dumbbell curl. So we didn’t. It's everything you want: you'll hone elbow flexion and supination while isolating the biceps.

The biceps curl should be all about elbow flexion, and that means moving only at the elbow joint. When you introduce the body ...

The biggest shift from the standard biceps curl and the hammer curl is in the ... beneath the biceps and is the primary mover for elbow flexion. By making this shift, you'll get stronger—and ...

That's actually the first role of the bicep, and very few people who lift weights are aware of that. The second is to cause flexion at the elbow, which is what we think about when we do a curl.” ...

the incline dumbbell curl is pretty much unrivaled. "It targets the long head of the biceps (the lateral part of the muscle), which is stretched at the beginning of flexion of the elbow," says Zach.