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Hammer Curl
- 1 - Stand upright with a dumbbell in each hand, arms fully extended at your sides and palms facing your torso in a neutral grip.
- 2 - Keep your chest up, shoulders down and back, and elbows close to your sides throughout the movement.
- 3 - Brace your core and curl the dumbbells upward by bending your elbows while keeping your palms facing each other.
- 4 - Lift until your forearms are near vertical and the dumbbells are close to shoulder height without letting your elbows drift forward.
- 5 - Pause briefly at the top and squeeze your biceps and forearms.
- 6 - Lower the dumbbells slowly and under control back to the starting position.
- 7 - Repeat for the desired number of repetitions.
