Dumbbell Hammer Curls

Free Weights Biceps

This exercise focuses on working primarily the biceps, and forearms.


  1. Stand with knees slightly bent, grasping a dumbbell in each hand. The palms of your hands should be facing inward (thumbs up).

  2. Exhale and curl the dumbbells up towards your shoulders. Hold for 2 seconds.

  3. Inhale, and lower the weights slowly back to starting position to complete one rep.

  4. Recommended reps: Do 10-12 reps to start. Notes: -Make sure that your body is straight and not leaning back. If you are leaning, you should be using lighter weights. -Make sure that your palms stay facing inward, and your elbows are locked against your sides before finishing reps.
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