Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
2
Fully extend your arm and hold the dumbbell with an underhand grip.
3
Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
4
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
5
Hold the contracted position for a brief pause as you squeeze your biceps.
6
Inhale and slowly lower the dumbbell back to the starting position.
7
Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
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