The hammer curl is a great, full body exercise. With light weight loads you can really work the body in a different way than most exercises.
1. Begin by placing a dumbbell in each hand, standing with feet about shoulder width apart and in a good erect posture.
2. Bring the dumbbells to the hip so that your arms are slightly cocked and sink/flex your knees downward about 4 inches.
3. Force yourself up onto your tip toes as your hip thrusts forward and up. At the same time lift the dumbbells in rhythm so that the dumbbells come past either side of your face and your upper arms are horizontal to the floor.
4. Return to starting position; you have completed one repetition.
The exercise should be done in a smooth controlled manner. As you increase weight generally, the heads of the dumbbells will be larger thus, be careful they do not clip your cheek bones as the dumbbells pass by. I speak from experience with 50-lb dumbbells and trust me, it’s something to avoid.