• MAIN MUSCLES:  Biceps 
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EXPERIENCE LEVEL: Beginner Mid-level


  1. Take dumbbells, arms extended down at your sides. Keep your body straight, do not relax.
  2. The palms should be facing inward.
  3. Do a slow bicep curl towards the shoulder.
  4. In the middle of the lift, make a rotational movement with the brush so that at the top of the movement the palm is facing you.
  5. Pause for a second and slowly return the dumbbell to its original position, in the middle of the movement, turning your palm so that it again looks out.
  6. Perform a similar movement with the other hand.

NOTE: Be sure to move your arm at full amplitude, from the lowest point to full biceps contraction.Keep your elbows still throughout the set.Perform the exercise while controlling the movement of your hands and trying not to use momentum.