1. Stand upright with your feet shoulder-width apart and hold a pair of dumbbells at arm's length by your sides. Your palms should be facing each other. This is the starting position.
2. Perform a hammer curl by bending your elbows and curling the dumbbells toward your shoulders, without moving your upper arms.
3. Once the dumbbells reach shoulder height, rotate your wrists so that your palms face forward.
4. Press the dumbbells straight up over your head by extending your arms fully. Keep your back straight and avoid arching it during the press.
5. Lower the dumbbells back to shoulder height, rotate your wrists back to the neutral position (palms facing each other), and then extend your arms to lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions and sets.
Tips: Keep your core engaged throughout the exercise to maintain stability. Perform the movements in a controlled manner to maximise muscle activation and prevent injury. Avoid swinging the dumbbells or using momentum to lift the weights; the motion should come from your muscles rather than inertia. Breathe out as you curl and press the weights and inhale as you return to the starting position.
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