Hammer Curls

1. Stand with a dumbbell in each hand, arms fully extended, and palms facing your torso.
2. Maintain a neutral grip, meaning your palms face each other throughout the exercise.
3. Curl the weights towards your shoulders, keeping your elbows close to your torso.
4. Squeeze your biceps at the top of the movement, ensuring a full contraction.
5. Lower the weights back down to the starting position in a controlled manner, resisting the urge to let them drop.
6. Repeat the movement.

1. Maintain a stable stance with your feet shoulder-width apart to provide a solid base.
2. Keep your elbows close to your torso throughout the movement. Avoid excessive swinging.
3. Perform the exercise at a controlled pace to maximize muscle engagement and minimize momentum.
4. Ensure a full range of motion, allowing your biceps to stretch at the bottom and contract at the top of the movement.
5. Engage your core muscles to stabilize your spine and prevent excessive arching of the lower back.

Easier

• Start with a lighter weight to master the form, and gradually increase the weight as your strength improves.
• Perform hammer curls while seated to minimize the use of body momentum.

Neutral

• Alternate between left and right arms for each repetition to introduce variety and challenge.