Dumbbell Hammer Curl

Hammer Curls are a great exercise to strengthen your biceps and forearms. To perform them, you need a pair of dumbbells and a good posture. Follow these steps:

1. Stand up straight with your feet shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
2. Keeping your elbows close to your body and your upper arms stationary, curl the dumbbells up towards your shoulders. Squeeze your biceps at the top of the movement.
3. Slowly lower the dumbbells back to the starting position, keeping tension on your muscles. Repeat for the desired number of reps or time.