This exercise uses a hammering (up and down) motion to isolate the biceps.

Muscle group: Biceps

Steps

Stand with our feet shoulder width apart, your knees slightly bent and your abs drawn in.

Grasp a dumbbell in each hand so your palms are facing each other.

Extend your arms so they are at the sides of your body.

Keeping your elbows locked lift your left arm in an arc towards your left shoulder.

Lower your arm and repeat with your right arm.

Tips

Do not turn your wrists during this exercise.

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