Hammer Curls with Dumbbells

• Keep your elbows tucked close to your sides as you curl the weight up. Don't let them flare out. This helps isolate the biceps.

• Focus on contracting the biceps as you lift. Concentrate on making a good mind-muscle connection.

• Use a supinated or neutral grip (palms facing inwards or towards each other). This puts more focus on the brachialis muscle.

• Keep your wrists straight and rigid. Don't let them bend back as you curl.

• Use a full range of motion. Fully extend your arms at the bottom and curl all the way up until the dumbbells touch your shoulders.

• Go slow and controlled on both the positive and negative portion of the lift. Don't use momentum or swing the weights up unless needed or indicated.

• Try alternating dumbbell hammer curls to work each arm independently. This prevents you from cheating by using your dominant side.

• Use a weight that fatigues your biceps in the rep range indicated for optimal hypertrophy. Increase the weight once the number of reps becomes easy.

• You can do hammer curls seated, standing, or with bent knees for stability.