Hammer Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Let your arms hang fully extended at your sides.

1. Keeping your upper arms stationary, curl the dumbbells upward.
2. Continue until the dumbbells are at shoulder level.
3. Squeeze your biceps at the top.
4. Slowly lower the dumbbells back to the starting position.

• Keep your elbows locked at your sides.
• Maintain a neutral wrist position.
• Avoid using momentum to lift the weights.
• Control the movement throughout the entire range of motion.

• Swinging the body to lift the weights.
• Letting the elbows flare out to the sides.
• Dropping the weights instead of lowering them with control.
• Not using a full range of motion.