Seated Neutral Curls With a Twist

And excellent biceps blaster!

Implementation: (A)  Sit on the end of a bench with the dumbbells hanging straight down and the palms facing inward (neutral grip). (B)  As you lift the dumbbells, rotate them outward so that, at the top, the thumb end of the grip is as externally rotated as it can be without forcing your elbows to leave your sides.
 Reverse the movement when lowering the dumbbells.
In other words you start as you would a hammer curl and finish as you would a normal dumbbell curl.

 

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