Hammer curls are a strength training exercise primarily targeting the biceps and brachialis muscles. To perform this exercise, stand with a dumbbell in each hand, arms at your sides, and palms facing your body. As you curl the weights upward, keep your elbows close to your torso and maintain the neutral grip throughout the movement. This exercise helps improve grip strength and enhances overall arm development. Hammer curls can be incorporated into various workout routines and are suitable for individuals of all fitness levels. They can be performed with different weights to match your strength and experience.