Hammer Curl

Category: Arm

  1. Stand up straight with your torso upright. Hold a dumbbell in each hand at arms-length. Your elbows should be close to your torso.
  2. The palms of your hands should be facing your torso. This is the starting position for the exercise.
  3. Curl the weight forward while contracting your biceps. Your upper arm should remain stationary. Continue to lift the weight until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contraction for a moment as you squeeze your biceps.
  4. Inhale and slowly start to bring the dumbbells back to the starting position.
  5. Repeat for the desired number of reps.