Hammer curls are a strength training exercise that primarily targets the biceps and forearms. To perform this exercise, stand upright while holding a dumbbell in each hand, with your palms facing your body. Keep your elbows close to your torso and curl the weights upward, maintaining 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.