Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.
Targets: Biceps long head, Biceps short head
Primary: Biceps
Secondary: Forearms
How to
1Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4Repeat for the recommended amount of repetitions.
