Biceps Exercise: Alternating Hammer Curls

Where it Targets: 

1. Biceps
2. Forearms

Equipment Needed: Dumbbells

Step 1

Hold two dumbbells of your preferred weight to your sides, with your palms facing in and arms straight.

Step 2

With your elbows to your sides, raise one dumbbell until your forearm is fully vertical and your thumb faces your shoulder. 

Step 3

Lower your arm to its original position and repeat the steps with the other. Do it as many times as you can with good form.