Dumbbell Hammer Strict Curl

1. Positioning:

   • Stand upright with your feet shoulder-width apart.

   • Hold a dumbbell in each hand at your sides with your arms fully extended.

   • Your palms should be facing each other (neutral grip).

2. Starting Position:

   • Keep your elbows close to your torso and your chest up.

   • Engage your core for stability.

3. Movement:

   • Slowly curl the dumbbells upward by bending your elbows.

   • Focus on using your biceps to lift the weights, ensuring that your upper arms remain stationary.

   • Continue to raise the dumbbells until they reach shoulder level or just below your chin.

4. Returning to Start:

   • Lower the dumbbells back down to the starting position in a controlled manner.

   • Avoid using momentum; the movement should be smooth and deliberate.

5. Repetition:

   • Aim for 8-12 repetitions per set.

   • Take a short break between sets, usually 30-60 seconds.

6. Tips:

   • Avoid arching your back; keep your form straight and upright.

   • If you feel any discomfort in your wrists or elbows, lower the weight or adjust your grip.

   • Breathe out as you lift the weights and inhale as you lower them.

Remember to start with lighter weights to master the form before progressing to heavier ones.