Dumbbell Hammer Strict Curl

1. Positioning:
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand at your sides with your arms fully extended.
- Your palms should be facing each other (neutral grip).

2. Starting Position:
- Keep your elbows close to your torso and your chest up.
- Engage your core for stability.

3. Movement:
- Slowly curl the dumbbells upward by bending your elbows.
- Focus on using your biceps to lift the weights, ensuring that your upper arms remain stationary.
- Continue to raise the dumbbells until they reach shoulder level or just below your chin.

4. Returning to Start:
- Lower the dumbbells back down to the starting position in a controlled manner.
- Avoid using momentum; the movement should be smooth and deliberate.

5. Repetition:
- Aim for 8-12 repetitions per set.
- Take a short break between sets, usually 30-60 seconds.

6. Tips:
- Avoid arching your back; keep your form straight and upright.
- If you feel any discomfort in your wrists or elbows, lower the weight or adjust your grip.
- Breathe out as you lift the weights and inhale as you lower them.

Remember to start with lighter weights to master the form before progressing to heavier ones.