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hammer curl

This is a great exercise that isolates the bicep muscle.  Muscles Involved:  Biceps.

Body Alignment:
o  Begin with dumbbells in hand.
o  Place your feet approximately shoulder width apart.
o  Maintain a slight bend in the knees.
o  Place the dumbbells down at your sides with your palms facing the sides of your body.
o  Brace the transverse abdominals.

Movement:
o  Curl the dumbbells up with your palms and dumbbells facing each other.
o  At the top position, contract the biceps and hold for a second.
o  Slowly lower the dumbbells back to the starting position.

Training Tip:

Keep your body in the proper alignment with your knees bent and abdominals braced.