Alternating dumbbell curls for biceps with a hammer grip

Stand straight. Take a dumbbell in each hand. Hands down, elbows pressed to the body. The palms are turned inward. This will be your starting position. As you exhale, bend your right arm while lifting the dumbbell. The part of the arm from the elbow to the shoulder must remain motionless. Tip: Only the forearm works. The movement should continue until the biceps are fully contracted, until the arm with the dumbbell is at shoulder level. Take a short pause, tensing your muscles. As you inhale, slowly lower your arm to the starting position. Repeat the movement with your left hand. Two movements make up one repetition. Complete the required number of repetitions. Variations: There are many variations of this exercise. For example, you can perform it while sitting on a bench, leaning on its back. You can also do bicep curls with both arms at the same time.