Dumbbell alternating hammer curls strengthen your biceps and forearms.

  • -Stand with your feet together and knees slightly bent, holding a dumbbell in each hand.
  • -Without moving your upper arms, curl one dumbbell to shoulder height with your palms facing each other.
  • -Pause and lower the weights back to start position.
  • -Alternate curling for your desired amount of reps.
  • -Stand tall and keep your elbows close your body at all times.
  • -Draw your navel in and press your thighs together throughout.
  • -Exhale as you lift the dumbbells, inhale as you lower them.
  • -Repeat for your desired amount of reps.

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