Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Sit on a bench with a dumbbell in each hand, palms facing your torso and arms extended down.
2
Keep your back straight and your elbows close to your torso.
3
Exhale and curl the dumbbell in your right hand towards your shoulder, keeping your upper arm stationary.
4
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5
Pause for a brief moment, then inhale and slowly lower the dumbbell back to the starting position.
6
Repeat the movement with your left arm.
7
Continue alternating arms for the desired number of repetitions.
Secondary Muscles
forearms
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