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 one hand, palm facing forward and arm fully extended.
2
Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
3
Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
4
Hold the contracted position for a brief pause as you squeeze your biceps.
5
Inhale and slowly lower the dumbbell back to the starting position.
6
Repeat for the desired number of repetitions, then switch arms.
Secondary Muscles
forearms
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