Hammer Curl

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Instructions

1. Stand up with your torso upright and a dumbbell on 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. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. for best results.
4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. for best results.
5. Repeat this exercise for the recommended amount of repetitions. for best results.

Video demonstration of Hammer Curl

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