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Muscle-Building Workout and Diet


Stand up with a dumbbell in
each hand, held at arm’s length. The elbows should be close to
your torso with the palms of your hands facing your torso. This will be your
starting position. Now, while holding your upper
arms stationary, exhale and curl the weight forward while
contracting the biceps. Continue to raise the weight
until the biceps are fully contracted and the
dumbbell is at shoulder level. Hold the contracted position for
a brief moment as you squeeze the biceps. Focus on keeping the elbows
stationary and only moving your forearm. After a brief pause, inhale
and slowly begin to lower the dumbbells back to
the starting position.

12 thoughts on “Hammer Curl – Biceps Exercise – Bodybuilding.com

  1. These are great when you feel you've exhausted your biceps because they incorporate a lot more forearm than normal curls.

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