Hammer arm squats with dumbbells on the biceps.

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This exercise is ideal for those who want to relieve their biceps, and it also aims to train other muscles. The position of the wrists during this exercise involves the forearm muscles, which makes it more complete in terms of the number of muscles involved. Try to maintain control of the dumbbells throughout the arm movement.

Stand with feet shoulder-width apart, arms with dumbbells at sides, palms facing hips.
Bend the arms to the shoulders with the palms and wrists facing each other. Perform this exercise in 2-3 sets of 12-15 repetitions.

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