Muscle Group: Biceps

Laying hammer curls work your biceps, forearms and the brachialis. This is an old school unorthodox movement when bodybuilders experimented with different variations of the same exercise. You will feel a massive stretch in your biceps.

  1. Lie on your back on the bench, have a dumbbell in both of your hands, your knees bent and feet flat on the ground. Allow the dumbbells to hang down (but not make contact with the floor) and turn your palms in a hammer position.
  2. If the dumbbells are hitting the ground when your arms are hanging down then raise the bench to the appropriate height. A slight incline is alright.
  3. Keeping your elbows steady, curl the weights up toward your delts, keeping the movement extremely strict. Then lower the dumbbells back toward the floor, fighting the weight all the way down.

Note: This picture shows alternating supinated curls which are a variation of the laying hammer curl.