Stand with your feet about shoulder width apart and pick up a pair of dumbbells off the ground using your legs (not your back). With your palms facing inward, curl the dumbbells up one at a time. When you get to the top of the movement, squeeze your bicep, pause briefly, and then return the weight to the starting position. Alternate between arms until you reach muscular failure. This exercise
can also be performed curling both arms at the same time as demonstrated in the video below.
Make sure to move naturally throughout the movement by swaying your body slightly as you lift the weights. This will help to protect against injuries and will also maximize muscle stimulation. It is also important not to curl the weights past the point where tension will leave the biceps.
Hammer Curl - Bicep Exercise Video
Critical Dumbbell Routines
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Primary Muscle
