Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Stand up straight with a dumbbell in each hand, palms facing your body.
2
Keep your elbows close to your torso and your upper arms stationary.
3
Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
4
Continue to raise the dumbbells 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.
Secondary Muscles
forearms
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