Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
Advertisement
How to Perform
1
Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
2
Extend one leg behind you, balancing on the toes of that foot.
3
Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
4
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly begin to lower the dumbbells back to the starting position.
7
Repeat for the desired number of repetitions, then switch legs and repeat.
Secondary Muscles
forearms
Advertisement
