Exercise Details
Body Part
Upper Arms
Equipment
Dumbbell
Target Muscle
Biceps
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How to Perform
1
Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
2
Place your free hand on your thigh for support.
3
Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by 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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