dumbbell one arm standing 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 your upper arms stationary.
3. Step:3 Exhale and curl the weights while contracting your biceps.
4. Step:4 Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. Step:5 Hold the contracted position for a brief pause as you squeeze your biceps.
6. Step:6 Inhale and slowly begin to lower the dumbbells back to the starting position.
7. Step:7 Repeat for the desired number of repetitions.