Alternate Hammer Curl

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Instructions

1. Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso. for best results.
2. The palms of the hands should be facing your torso. This will be your starting position. for best results.
3. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move. for best results.
4. Slowly begin to bring the dumbbells back to starting position as your breathe in. for best results.
5. Repeat this exercise the movement with the left hand. This equals one repetition. for best results.
6. Continue alternating in this manner for the recommended amount of repetitions. for best results.

Video demonstration of Alternate Hammer Curl

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