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Dumbbell Hammer Curls

Muscle Groups Worked:

Bicep Forearms

How to Perform This Exericse:

1) Start with two dumbbells at your sides, with your palms facing backward (The dumbbells should be slightly in front of the you).

2) Bring one dumbbell across your chest, keeping it as close as possible while maintaining a stationary elbow position, until you get a complete contraction of your arm.

3) Return the dumbbell slowly to the start position, and do the same motion with your other arm.

Do not swing the weight upward in order to gain momentum to help the weight to the top position, this isn’t going to help you work out your arms, and will only serve to help you get hurt or work different muscle groups, not the intended target.