Hammer Grip Dumbbell Curl

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 arms for biceps, lifting the dumbbells. 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 dumbbells are at shoulder level. Take a short pause, tensing your muscles. On an inhale, slowly lower the dumbbells to the starting position. Complete the required number of repetitions. Variations: There are many variations of this exercise. For example, you can do it while sitting on a bench, leaning on its back, or sitting without support. You can also perform bicep curls with both hands alternately.