dumbbell one arm standing hammer curl

How to perform it

Stand up straight with a dumbbell in each hand, palms facing your torso. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the desired number of repetitions.

1. 1Stand up straight with a dumbbell in each hand, palms facing your torso.
2. 2Keep your elbows close to your torso and your upper arms stationary.
3. 3Exhale and curl the weights while contracting your biceps.
4. 4Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5. 5Hold the contracted position for a brief pause as you squeeze your biceps.
6. 6Inhale and slowly begin to lower the dumbbells back to the starting position.
7. 7Repeat for the desired number of repetitions.