Standing hammer curls:
Set up by grasping a set of dumbbells and standing straight up with the dumbbells by your sides. You should be using a neutral grip, meaning your palms are facing your body. Bend your arms slightly to take tension into the biceps. Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up as far as possible. Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position.
Control your movements and do not use inertia. The elbows should be pressed to the sides all the time.
Recommendations:
Keep your arms and back straight. It is necessary to keep the elbows as close as possible to the ribs.
Keep an eye on the amplitude. Try to keep the right angle between the bicep and the forearm at the extreme point. Exhale when lifting.

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