Bicep (hammer) curls
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Hold dumbbells (or other type of weight) and stand up tall without locking knees. Place elbows towards the front of body and turn dumbbells horizontally (palms up). Curl up without moving elbows from the original position. Remember to pause at full contraction of the bicep. Turn the dumbbells vertically (like swinging a hammer) and slowly lower towards the floor again without moving elbows out of position. The core will be involved in keeping your balance and you should intentionally attempt to contract the abdominal muscles .
If using something other than dumbbells the hammer portion of the movement may be difficult. If thats the case maintain a palms up position in both directions of movement.
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