Keeping your upper arms stationary, exhale as you curl the weights while contracting your biceps, continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief moment as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat these steps for the recommended amount of repetitions.
Pro Tip
Controlled Movement: Avoid the temptation to use momentum to lift the weights. This can lead to injury and reduces the effectiveness of the exercise. Instead, focus on slow, controlled movements, lifting and lowering the weights with deliberate control. Right Weight: Using weights that are too heavy is a common mistake. If you can't perform the exercise with proper form, the weight is too heavy. It's better to use lighter weights and perform the exercise correctly than to risk injury. Full Range of Motion: To get the most out of the Dumbbell Hammer Curl, make sure you're using a full range of motion. This means lowering the weights all the way down until your arms are