I was a really engage my shoulder pullback I'm going to curl just the way I normally would and contracting my triceps at the bottom action by Sister for Lincoln once I'm done eight reps stop at the bottom grab a good grip on the dumbbell dollar to relax LiftDerma your hand and contract the triceps and just hope that their we're trying to make sure that have good extra rotation on my shoulder so I'm not internally rotated all I’m when I'm trying two years kinky and focus on contracting triceps Mike you see are squeezed her hand drag the triceps squeeze the hand the truck Treasury trial in a way to track try so hard we're doing is we're forcing additional blood into the lamb we're maximizing the structure the bicep this is going to start to get uncomfortable after a couple drops I'm not going to go to complete.