Hammer Curl

Hammer Curl

Begin by standing with your legs straight, ensuring they are not stiff or locked, and align your knees directly under your hips. Hold a dumbbell in each hand, allowing your arms to rest at your sides with the weights positioned next to the outer thigh. Keep your palms facing towards your thighs, with your thumbs pointing forward and your shoulders relaxed.

1. Bend at the elbow, raising your lower arms to pull the weights towards your shoulders. Keep your upper arms stationary and ensure your wrists are aligned with your forearms.

2. At the top of the movement, hold the position for one second. Your thumbs will be close to your shoulders, and your palms will be facing inward, towards the midline of your body.

3. Lower the weights back down to the starting position, maintaining control throughout the descent.