Dumbbell Hammer Curl

The dumbbell hammer curl is an effective strength training exercise primarily targeting the biceps, while also engaging the muscles in your forearms. Here's how to perform it:

1. Starting Position: Stand or sit up straight with a dumbbell in each hand, arms fully extended at your sides. Your palms should face your torso (neutral grip).

2. Execution: Keeping your elbows close to your body, curl the dumbbells upwards towards your shoulders. Focus on using your biceps to lift the weights, and avoid swinging your arms.

3. Top Position: Hold the dumbbells at shoulder level for a moment, squeezing your biceps for maximum tension.

4. Lowering Phase: Slowly lower the dumbbells back to the starting position, fully extending your arms.

Incorporating dumbbell hammer curls into your routine can help improve your arm strength and overall upper body development.