Dumbbell hammer curl
Main muscle worked: Biceps
This is another isolated exercise for your biceps besides bicep curl. This exercise places less stress on your wrists compared to bicep curl.
- Hold the dumbbells overhand and let the palms face each other at the sides of your body by letting your arms hang straight down. with your feet in a hip-width apart.
- Drive the dumbbells to your chest as you flex your elbows.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Tips: Do not drop the dumbbells but lower the dumbbells contracting your muscle in a controlled movement.
Notes: You can increase range of motion with seated compared to standing.