dumbbell peacher 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 rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the 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. Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for the recommended amount 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 rotate the palms of your hands until they are facing forward.
3. 3This will be your starting position.
4. 4Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
5. 5Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
6. 6Hold the contracted position for a brief pause as you squeeze your biceps.
7. 7Then, inhale and slowly begin to lower the dumbbells back to the starting position.
8. 8Repeat for the recommended amount of repetitions.