Method for Dumbbell Hammer Curls
- Stand up with your feet upright and your position should be straight and stable. Hold dumbbell on each hand at arms length. The elbows should be straight.
- The palms of the hands should be facing your torso. and make sure your neck is aligned with your spine. This will be your starting position.
- Bend your elbow slightly to take effect to your biceps area.
- exhale and slowly forward upper arm while contracting the biceps. Continue to raise the weight until the biceps are fully bent and the dumbbell is at near about shoulder level. Hold the contracted position for a brief moment as you squeeze with your hand to flex your bicep. Do not to let your elbow move forward. Only your forearm should be moved.
- stay briefly in same position and take a deep breath in. now slowly straighten your arm to lower the dumbbells back down to the starting position.
- 1 or 2 sets of 8 to 12 reps is recommended For beginners. Don't strain yourself
- It can be done 3 sets of 12 reps or more advanced lifters.
