18. Slow hammer curls
Do not lean back as you move the weight; keep your elbows in at your sides. As a goal try to complete 3 sets of 15 reps, with 30-second rest.
STEPS:
1. Grab a couple of soup cans, standing straight with your arms by your sides, palms facing your body.
2. Slowly curl the cans up as far as possible, squeezing the biceps at the top.
3. Then slowly lower the weight back to the starting position.