Jimi Varner

Dumbbell Bicep Curl

Stand up, with your head up and your legs straight. Start with the dumbbells at arm’s length with your palms facing in. Curl dumbbells up at the same time while rotating your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Be careful not to swing or move your elbows. They should stay in the same place during the entire movement. Keep your elbows close to your side.

Hammer Curls

With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows close to your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand toward your right shoulder. Squeeze the biceps at the top of the lift and then slowly lower. Do not turn your wrists, keep them in the same position throughout the lift. You can also do one arm at a time and/or alternate.