Dumbbell Incline Hammer Curl

Sit on an incline bench with a dumbbell in each hand, palms facing your torso and arms fully extended.

Keep your back against the bench and your feet flat on the floor.

While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

Hold the contracted position for a brief pause as you squeeze your biceps.

Inhale and slowly begin to lower the dumbbells back to the starting position.

Repeat for the desired number of repetitions.

Recruiting larger muscle groups to "help" move the weight instead of isolating Biceps — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Letting the two arms/sides move independently with different ranges of motion or tempo, which hides side-to-side strength imbalances instead of fixing them.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.