Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

Beginning Phase:


* Grasp the dumbbells with a closed, neutral grip with the palm of the hand facing the outer thighs. Stand erect with feet shoulder width apart and knees slightly bent.
* Arms should be fully extended with dumbbells hanging at the sides.

Upward Phase:

* Raise one dumbbell at a time by slowly bending at the elbow, bring the dumbbell to the front of the shoulder.
* Alternate arms.

Downward Phase:

* Lower the dumbbell in a slow, controlled movement until the arm is fully extended.