Setup
Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your thighs (neutral grip). Let your arms hang straight down with shoulders relaxed.
How to do it
- Keep your elbows pinned to your sides throughout the entire movement
- Curl the weights up toward your shoulders while maintaining the neutral grip position
- Squeeze your biceps hard at the top for a brief pause
- Lower the weights with control, resisting gravity on the way down
- Keep your wrists straight and aligned with your forearms
Watch out for
- ✗Swinging the body or using momentum to lift the weight instead of isolating the arms
- ✗Letting the elbows drift forward or flare out to the sides during the curl
- ✗Rotating the wrists during the movement, losing the hammer grip position