These work the biceps and forearms, and, like a hammer curl, put less strain on the wrist than traditional pull-ups. A) Step up to a parallel pull-up bar. Use a neutral grip so that your palms ...

Doing so correctly, though, requires a knowledge of how to do a regular biceps curl first. Traditionally, you would set up ...

To do these in the seated position ... getting as low as possible toward the floor. Then curl your fingers up toward your palm, and once the dumbbell is securely in your hand, continue the ...