Alternating Dumbbell Hammer Strict Curl

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your elbows close to your torso.

2. Body Position:
- Engage your core to maintain stability.
- Keep your back straight and shoulders relaxed, not hunched.
- Look straight ahead to maintain a neutral neck position.

3. The Curl:
- Slowly curl one dumbbell towards your shoulder while keeping the other arm stationary.
- Ensure your elbow stays pinned to your side and does not move forward.
- Your wrist should remain straight as you lift the dumbbell.

4. Peak Contraction:
- Raise the dumbbell until it reaches shoulder height.
- Hold the position for a moment to maximize the contraction in your bicep.

5. Lowering the Weight:
- Gradually lower the dumbbell back to the starting position, maintaining control throughout the movement.
- Make sure to fully extend your arm without locking the elbow.

6. Alternating Sides:
- After completing the desired repetitions on one side, switch and repeat the curl with the other arm.
- Focus on controlling the movement and avoiding swinging your body.

7. Repetitions:
- Perform 8 to 12 repetitions on each arm for 2 to 3 sets.

8. Cool Down:
- After completing your sets, consider stretching your arms to help with recovery.

Tips:
- Start with lighter weights to master the form before progressing to heavier weights.
- Avoid using momentum; focus on controlled movements for maximum effectiveness.
- Keep your breathing steady; exhale while curling the dumbbell and inhale while lowering it.