Hammer Curl - Biceps Exercise for Gym 

(Starting Position)
- Hold a dumbbell in each hand with your arms extended and your elbows close to your torso.
- Your palms should be facing your sides and your back should be straight. This is the starting position.
(First Movement)
- Now, exhale as you use your biceps to lift the dumbbells.
- Continue the movement until the dumbbells are at chest level and your biceps are fully contracted.
(Second Movement)
- Hold the contraction for a moment, and then inhale as you slowly lower the dumbbells back to the starting position.
(General Tips)
- Your wrists should be fixed in the same position throughout this exercise.
- This exercise can also be performed by alternating your arms for each repetition.