Dumbbell Hammer Curl - Phase 1

Dumbbell Hammer Curl - Phase 1 - Day 4 - Muscular Endurance. The hammer curl works the outer head of the biceps as well as the brachialis. Targeting these two muscles will really help you get full development of the arm. The hammer curl will also work the froearms slightly. As this exercise usually involves standing, ensure you tuck your navel in to activate the core. Aim for 3 sets of 15 reps with only 30 seconds rest in between sets. Nick Jones - World Champion Bodybuilder & Brad Ryan - Bodybuilder