DB Hammer curls

Grasp a set of dumbbells with a neutral grip (palms facing inwards) and stand straight up with the dumbbells by your sides.
Extend and contract the triceps at the bottom of the rep before beginning the movement.

Keeping your body fixed and elbows in at your sides, slowly curl the dumbbells up towards your shoulders.
Squeeze the biceps hard until it’s fully shortened and hold the contracted position for a second at the top.

Slowly lower the weights back to the starting position.
Repeat for the recommended number of repetitions