Alternately lifting dumbbells for biceps grip “hammer”

Alternately lifting dumbbells for biceps grip “hammer” is the technique of the exercise:

1. Become straight. In each hand grab a dumbbell. Hands down, elbows pressed against the body.
2. Palms facing inside. This will be your initial position.
3. On the exhale, bend your right arm, lifting the dumbbell. Part of the arm from the elbow to the shoulder should remain stationary. Tip: only works forearm. The movement must go on until complete reduction of the biceps, while the arm with the dumbbell will be at the level of the shoulder. Pause for a moment, straining the muscles.
4. On the inhale slowly lower arm to starting position.
5. Repeat movement with the left arm. The two movements constitute one repetition.
6. Complete the required number of repetitions.

Variations: there are many variations of this exercise. For example, you can perform it while sitting on the bench, leaning on her back. You can also perform flexion on a biceps with both hands at the same time.

Video exercise: