Dumbbell Seated Hammer Curls

Sit on a flat bench with your torso stabilized and with a dumbbell in each hand at arms length with palms facing the body (neutral grip) and feet flat on the floor

This is your starting position

Slowly curl the dumbbell up as far as possible.

Feel the contraction in the bicep at the top of the movement

Hold for a second and then slowly lower the dumbbell back to the starting position.