Today I was practicing hammer curls. This is a variation of the biceps curl and works your upper and lower arm. It's a great upper body strength exercise. To perform it properly, you bend at the elbow, lifting your lower arm to pull the weight toward your shoulders.
In addition to targeting the long and short heads of the biceps, the hammer curl also works the brachialis and brachioradialis muscles.
Luckily for me, the hammer curl is not difficult to master. For me, the hammer curl is all about increasing arm and forearm strength which will in turn assist me with my compound exercises such as the pull up.
Onward and upward ....