Biceps
Dumbbell
Dumbbell hammer curls
Dumbbell hammer curls for biceps, brachialis and forearm.
Setup
Stand tall, feet hip-width, knees soft.
Hold a dumbbell in each hand, palms facing (neutral).
Keep upper arms close to body, elbows locked.
Chest up, shoulder blades stable.
Core tight, no momentum from hips.
Execution
Curl the dumbbells up, keeping palms facing each other.
Squeeze biceps and brachialis at the top, hold briefly.
Slowly lower until arms are almost straight.
Keep upper arms still, do not hunch shoulders.
Breathing: Exhale when curling, inhale when lowering.
