Exercise:

Hammer Curl

Target Muscle:

Biceps / Forearms

Dumbbells

Stand with your feet about shoulder width apart holding a pair of dumbbells at your sides, palms facing inward.

Starting with one arm, curl the dumbbell up while keeping your wrist in a neutral position. Pause briefly at the top and then lower the dumbbell back to the starting position.

Repeat on the other arm and continue alternating back and forth.

- Do not allow your elbows to excessively drift forward as you curl the weight up as this directs the tension onto the front delts.

- Do not curl the weight so high up that the tension leaves the biceps and forearms. Simply curl the weight to the point where you feel a full contraction and then stop there and let the weight back down.

- Keep your elbows pinned at your sides throughout the entire movement and do not allow them to flare outward.

- In order to get a full stretch and utilize the largest range of motion possible, flex your triceps at the bottom of each rep.

- A small amount of natural body sway is fine as you curl the weight, but your back should still be kept relatively straight throughout the exercise to prevent lower back stress.