Biceps Curl (Dumbbell Hammer)

Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, DO NOT rotate your forearm so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly. Do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still. Make sure you do not sway backwards. • Make sure you fully straighten your arms when you lower the  dumbbells. Do not shorten the downwards phase.
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