Your back does most of the work to bring the weight down, but your biceps are also fully contracted. You activate your core ...

Instead, stick to the standard dumbbell skullcrusher. Tuck your elbows in tight to the sides of your body, and get into ...

YOU CAN BUILD your back muscles ... underhand grip is the best way to do the move, especially when you're getting started. This is mainly because it'll let you recruit more of your biceps.

Using an overhand and underhand grip through the movement helps ... This isn't just great for the biceps, it also hits your major back muscles, shoulders, spinal erectors, forearms and core.

Hammer curls – where you hold the dumbbells with a neutral grip ... to as close to them as possible Pause at the top and squeeze your biceps With control, lower the dumbbells back down to ...