Standing Hammer Curl.

Make every rep count.

1. 01

   Stand tall with a dumbbell in each hand at your sides, palms facing in (neutral/“hammer” grip). Brace your core, keep your chest up, and set your shoulders back.

2. 02

   Start with your elbows close to your ribs and a soft bend in the arms—don’t lock out.

3. 03

   Without swinging or leaning, curl the dumbbells straight up while keeping your palms facing your body. Keep your upper arms still; only your forearms should move.

4. 04

   Squeeze your biceps and forearms at the top for a brief pause.

5. 05

   Lower slowly and under control back to your sides until you feel tension again.

6. 06

   Repeat for your target reps, keeping the same strict form each rep.