As always seems to be the case with the best exercises, the hammer curl is a very easy but extremely effective way to workout your biceps and brachioradialis muscles. Simply stand upright, take a dumbbell in each hand and hang your arms at full length by your side. The starting position will see your palms faced inwards and they will maintain this position throughout the whole exercise. Then simply lift the barbells at the same time upwards, finishing the movement as close to your shoulders as possible. When lifting the barbells, it is only the elbows which should bend, there should be no knee movement, no upper arm movement and no shoulder movement. You must also remain upright at all times. Gradually increase the number of repetitions the more comfortable you feel.<\/p>\n