dumbbell standing inner biceps curl v. 2

Equipment

dumbbell

Target muscle

biceps

How to perform

1. 1

   Stand up straight with a dumbbell in each hand, palms facing your torso.

2. 2

   Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

3. 3

   While holding your upper arms stationary, curl the weights while contracting your biceps.

4. 4

   Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Slowly begin to bring the dumbbells back to the starting position as your breathe in.

7. 7

   Repeat for the recommended amount of repetitions.