Intensity: Moderate 
Plane of Motion: Sagittal 
Equipment: Dumbbells
Target Muscle: Biceps
Dumbbell Hammer Biceps
Tips
  •  Using Dumbbells

 

  • Placing your hand's shoulder-width apart holding the dumbbells with a hammer grip

 

  • While keeping the elbows tight to the body slowly lift the dumbbells mid-way of the chest or wrists slightly passing your elbows

 

  • Elbow should stay in the same position for a complete contraction and slowly move them back down

 

  • Repeat after finishing at the starting position 

Before                           After