- Step-1Sit 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
- Step-2Slowly curl the dumbbell up as far as possible.
- Step-3Feel the contraction in the bicep at the top of the movement
- Step-4Hold for a second and then slowly lower the dumbbell back to the starting position.
Dumbbell Seated Hammer Curls (Alternating)