Keep the upper arms stationary, exhale and 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 pause as you squeeze your biceps.
Inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat this movement for the recommended amount of repetitions.
Remember to keep your elbows close to your torso at all times and do not use your back or shoulders to lift the weights; your biceps should do all the work.
Pro Tip
**Controlled Movement**: Avoid the temptation to rush through your hammer curls. It's important to lift and lower the weights in a controlled manner. This not only helps to prevent injury but also ensures your muscles are working to their full potential. **Right Weight**: Choose a weight that's challenging but manageable. If you're struggling to maintain form, the weight is likely too heavy. On the other hand, if you can easily complete more than 15 reps, it's probably too light. **Breathing Technique**: Remember to breathe while performing this exercise. Inhale as you lower the weight and exhale as you