Standing Hammer Curls

Your feet should be placed firmly on the floor about shoulder width apart with a dumbbell in each hand .

Let your arms hand straight down by your side with your palms facing towards you. This is your starting position.

Begin to lift the dumbbells up while keeping your upper arm stationary until your forearms and bicep touch.

Once at the top of the movement, pause briefly and squeeze the bicep then slowly return to your starting position.