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Hammer curl is a variation of bicep curl that targets muscles in the upper and lower arm, particularly the long head of the bicep, brachialis, and brachioradialis. It involves a neutral grip with palms facing each other during the full range of motion. Hammer curls work more muscle groups and can help build bigger muscles faster compared to traditional bicep curls. The correct form for hammer curls involves keeping the elbows close to the body and avoiding swinging or using momentum. The weight for hammer curls varies depending on the individual's fitness level and goals.
