Hammer Curls with Dumbbells This pose will primarily help develop the biceps muscles. This pose requires the use of weighted equipment. like dumbbells or water bottles.
- start by standing Keep both feet shoulder width apart. Bend your knees slightly or squat down like a sitting position.
- Hold dumbbells by both sides of your body so that your palms are facing each other. Then contract the upper arm of the right arm. Lock your elbows and upper arms. Then use the lower forearms to lift the dumbbells until they are at shoulder level and return to the starting position.
- Repeat 10 – 15 times in the same manner. and switch to the left arm or may switch sides in the same cycle
What is important to exercise in this position is The body must be upright. Elbows, shoulders and upper arms are locked to prevent movement. by using only the lower arm only.