Hammer Curl

Use a dumbbell weight that is controllable throughout lift. Lock elbows to sides(Ribs), roll shoulder blades(Scapula) back. In a curling motion lift the dumbbells one at a time towards yourself, holding a neutral grip throughout the lift.

Repetition Guide

Strength: 3-5 Reps X 4 Sets (Heavy Weights)

Size: 12 Reps X 5 Sets (Medium Weights)

Tone: 20 Reps X 3 Sets (Light Weights)