Dumbbell hammer biceps curl

Execution instructions

Stand straight, knees slightly bent, straight arms along your body holding a dumbbell with a neutral grip in each hand.
Raise the dumbbells to your shoulders' level. Only your forearms should move: your elbows and the rest of your body are stationary.
Hold the upper position for a second and slowly lower the barbell to the starting position.

Stimulated muscles

Primary muscles Biceps

Secondary muscles Forearms