1- Stand up knees slightly bent but not locked holding dumbbells in your hands with neutral grip (palms facing each other).
2- Inhale and curl one dumbbell up toward your shoulder level, while keeping your palm facing your body.
3- Exhale in the easy part while lowering the dumbbell, do the same with the other hand and repeat until you finish your repetitions.
Tips and Advices:
1- To increase effort on brachioradialis muscle, raise the dumbbell across the front of your body rather than at your side.
2- Don't allow your elbow to come forward while doing the movement.
3- Avoid locking out the arm, as that will increase stress on your ligaments and tendons.
1- Dumbbell Hammer Curl
2- Seated Hammer Curl (performing the same exercise only while sitting on a bench)