How to Do Dumbbell Hammer Curls

Biceps curls are a great way to get muscular arms. There are a variety of exercises you can perform to enhance your arms. Hammer curls are a great way to not only get a nice set of biceps, but nice forearms as well.

Things You'll Need

• Dumbbells

Instructions

How to Do Dumbbell Hammer Curls

1. Find a set of dumbbells with a weight that you can handle for 8 repetitions.

2. 

   Grasp the dumbbells and hold at your sides. This is the starting position.

3. 

   Curl one arm straight up without turning or twisting your wrist.

4. Once at the top of your curl squeeze your bicep for a split second feeling the contraction in your arm.

5. 

   Return to starting position. Alternate and curl with the other arm. Perform for at least 8 repetitions on each arm.

Tips & Warnings

• Do not use a weight that is too heavy for you to handle as it could cause possible injury.