Dumbbell Hammer Curl - This exercise will hit the outer head of the biceps muscle & also the brachialis. This exercise is useful to get full development of the whole arm. Take a hammer grip (neutral grip) of the dumbbells. Squeeze the weight up, & lower it slowly, feeling the contraction in the upper arm. Ensure you activate the core when doing this exercise. Don't swing the weight around or use momentum to bring the weights up. Employ the mind-muscle connection throughout the exercise and keep it strict to not only maximise your results from this effective exercise, but to also avoid injury. Nick Jones - World Bodybuilding Champion & Brad Ryan - Bodybuilder