MY FAVORITE BICEP EXERCISE
PHYSICAL FITNESS
HAMMER CURLS
Stand tall with your feet about hip-width apart and a dumbbell in each hand. Let your arms hang fully extended by your sides with your palms facing your torso (neutral grip).
Keep your chest lifted, shoulders relaxed, and core engaged throughout the movement. Avoid leaning back or swinging.
Begin the curl by bending your elbows and lifting the dumbbells toward your shoulders. Keep your elbows close to your sides and avoid letting them drift forward.
Move the weights in a controlled path, maintaining a neutral grip as you curl. At the top, squeeze your biceps and brachialis for maximum contraction.
Lower the dumbbells slowly and under control, returning to the starting position with your arms fully extended.
Repeat for your desired number of reps, focusing on smooth, steady movement and maintaining good posture.