Alternate Hammer Curls

Alternate Hammer Curls
Muscle Targeted: Bicep
Other: Forearms
Equipment Type: Dumbbells


Steps:

1. Stand up with your torso(stomach) upright and dumbbell in each hand being held at arms length, the elbows should be close to your torso.                

                                                                                  










2.The palms of the hands should be facing the torso. (Start Position)

3. While holding your upper arm stationary, curl the right weight forward while contracting (shortening) the bicep as you breathe out. Continue until dumbbell is shoulder length. Squeeze bicep at the top.

Tip: Only forearms should move











4. Slowly bring the dumbbell back to the starting position as you breathe in.

5. Repeat movement with left hand. This equals one repetition.

6.Continue alternating in this manner for the recommended amount of reps.

For Mass: 3-6reps
For Definition: 10-15reps              

Note: You can also perform this exercise in a seated position with or without back support and you can perform it by doing both arms at the same time.