The hammer curl is a classic exercise and quite simple to boot. It can be performed either with alternate arms or with both arms at the same time using two dumbbells.
Weight, sets and reps: If this is the first time you're doing this exercise begin with 7.5 or 10 pounds in each arm. You should aim to do three sets of 15 reps each (15 3).
How to do it:
1. Stand straight while holding a dumbbell in each of your arms.
2. Your palms should be facing in. Slowly raise the dumbbell until the forearm is completely vertical and then lower your arm to the original position.
3. Do the lifting with your elbows and not your wrists. Keep the wrist as firm as possible.
You could also try these exercises for stronger shoulders:
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