Hammer Curl

Stand up with your torso upright and a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. The palms of the hands should be facing your torso.

While holding the upper arm stationary, curl the right dumbbell forward while contracting the biceps. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbells back to the starting position. Repeat the exercise according to training plan then switch arms.