dumbbell hammer curl

Instructions

1. 1

   Step 1: Stand up straight with a dumbbell in each hand, palms facing your torso.

2. 2

   Step 2: Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

3. 3

   Step 3: This will be your starting position.

4. 4

   Step 4: Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.

5. 5

   Step 5: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

6. 6

   Step 6: Hold the contracted position for a brief pause as you squeeze your biceps.

7. 7

   Step 7: Then, inhale and slowly begin to lower the dumbbells back to the starting position.

8. 8

   Step 8: Repeat for the recommended amount of repetitions.