Hammer Curls

The biceps help maintain shoulder and elbow positions throughout the swing, and benefit trailside arm position in the backswing

Starting position:

Standing upright, hold the dumbbells just outside your hips. Palms facing inwards

Movement:

As you exhale, curl the weight upwards while making sure the upper arm stay stationary.

Finish position:

The dumbbells should be at chest level when the movement is complete. Contract the muscle and hold for one second before inhaling and lowering the dumbbells back to starting position

Variations: You can do sitting as well, and one arm at at time to better isolate the biceps