Hammer

Muscle

Arms

Equipment

Dumbbells

Measured in

Reps

How to do it

Stand up straight with a dumbbell in each hand. Your feet should be shoulder-width apart. Keep your elbows close to your torso and face your palms inward toward your body. Use your biceps to curl the dumbbells, allowing only your forearms to move. Hold the contracted position for a second, focusing on squeezing the muscles. Slowly begin to lower the dumbbells back to the starting position without pausing, immediately bending your arms again. You can repeat the exercise using both hands simultaneously or alternate between the right and left arms.