This Simple Biceps Workout Is All About Building Foundational Strength

The hammer and biceps curl are similar, but they do not actually target the same muscle. Cloe explains: "The biceps have two different heads to the muscle: the short and the long head. There is another muscle that isn't really part of the biceps, called the brachialis, that contributes to overall biceps definition and strength and that is targeted primarily in the hammer curl." Here's how to do a hammer curl:

• Start standing with your feet hip width apart and a dumbbell in each hand with your palms facing toward your body at your sides.
• Bend your elbows, bringing the weight up to your shoulders.
• Straighten your arms to bring your weights back to the starting position.
• Repeat for 10 reps.