Alternating Dumbbell Hammer Strict Curl

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Hold a dumbbell in each hand with a neutral grip (palms facing your body).

   • Keep your elbows close to your torso.

2. Body Position:

   • Engage your core to maintain stability.

   • Keep your back straight and shoulders relaxed, not hunched.

   • Look straight ahead to maintain a neutral neck position.

3. The Curl:

   • Slowly curl one dumbbell towards your shoulder while keeping the other arm stationary.

   • Ensure your elbow stays pinned to your side and does not move forward.

   • Your wrist should remain straight as you lift the dumbbell.

4. Peak Contraction:

   • Raise the dumbbell until it reaches shoulder height.

   • Hold the position for a moment to maximize the contraction in your bicep.

5. Lowering the Weight:

   • Gradually lower the dumbbell back to the starting position, maintaining control throughout the movement.

   • Make sure to fully extend your arm without locking the elbow.

6. Alternating Sides:

   • After completing the desired repetitions on one side, switch and repeat the curl with the other arm.

   • Focus on controlling the movement and avoiding swinging your body.

7. Repetitions:

   • Perform 8 to 12 repetitions on each arm for 2 to 3 sets.

8. Cool Down:

   • After completing your sets, consider stretching your arms to help with recovery.

Tips:

• Start with lighter weights to master the form before progressing to heavier weights.

• Avoid using momentum; focus on controlled movements for maximum effectiveness.

• Keep your breathing steady; exhale while curling the dumbbell and inhale while lowering it.