Dumbbell hammer biceps curl

Dumbbell hammer biceps curl

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.

Muscles

Primary muscles - Biceps

Secondary muscles - Forearms

Alternative exercises

Standing biceps rope cable curl

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