Seated Hammer Curls

Grip each dumbbell with your hand in the center of the handle with palms facing in toward your thighs and sit on the end of a flat bench.
 
Maintaining the natural curve in your low back and keeping your thumbs pointed toward the ceiling throughout, curl the dumbbells up until they are at shoulder level.
 
Keep your elbow and upper arm close to the side of your torso and your palms facing one another throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion for each arm should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward.