Michelle Beaumont: Hi I'm Michelle and I'm demonstrating a hammer curl with free weights. When you are doing a hammer curl, make sure your elbows are tight to your ribs and come up slowly with control, if you are going with heavy weight and low repetitions; you want to take your time and really squeeze. This is going to help develop the head of the bicep muscle so that you get more shape to it. If you are going with lower weight and higher reps, I want you to pick up the speed a little bit. Again you don't want to rock, make sure that your core is tight which means your knees are bent, your abs are tight, shoulders are back and down, you have a nice core stance. There is no swinging involved, your middle should not move at all. You can also take your hammer curl up higher and advance this move a bit. If you feel like you need challenge and that's it.