Key Points:

1) Begin the exercise in a tall position with feet hip-width apart, shoulder blades back and down, and the chin level to the ground.

2) Position the DBs to the sides of your legs with the palm facing inward (thumbs facing forward).

3) Intently think about the biceps muscle when lifting and holding the weights (mind-muscle connection).

4) This is an isometric exercise. Perform a partial hammer curl (stop at mid-range of motion) on both sides and hold this position for the prescribed amount of time.

5) Maintain a steady and controlled breathing pattern while performing this exercise (do not hold your breath).