Stand with a dumbbell in each hand at arm’s length and the palms facing each other. Curl the weights up in front of yourself, keeping the palms facing inward. Lower under control to the starting position.
 
Purpose
The dumbbell hammer curl is a simple exercise for the forearms and biceps, and to help strengthen and stabilize the elbow. Using dumbbells helps achieve or preserve symmetry between the two sides.
 
Programming
Generally sets of 8-20 reps are appropriate.