dumbbell hammer curl

How to do this exercise

1. Step:1 Stand up straight with a dumbbell in each hand, palms facing your torso.
2. Step:2 Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
3. Step:3 This will be your starting position.
4. Step:4 Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
5. Step:5 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Step:6 Hold the contracted position for a brief pause as you squeeze your biceps.
7. Step:7 Then, inhale and slowly begin to lower the dumbbells back to the starting position.
8. Step:8 Repeat for the recommended amount of repetitions.