• MAIN MUSCLES: Biceps
  • EXERCISE TYPE: Isolating-(Single-Joint)
  • EQUIPMENT REQUIRED: Dumbbell, Stability Ball or Straight Bench
  • EXPERIENCE LEVEL: Beginner  Midlevel


  1. Take a dumbbell in one hand and sit on Stability Ball or a straight bench. Spread your legs apart, lower the projectile between them. Your knees should be bent and your feet should be completely flat on the floor.
  2. Help yourself with your other hand: Place your palm on the front of your thigh. This is the starting position. Tip: the arm should be extended, and the dumbbell should be above the floor surface.
  3. As you exhale, lift the dumbbell due to the tension of the biceps. Move only with your forearms. Continue until your biceps are fully engaged and the dumbbell is at shoulder level. Tip: Make sure your pinky finger is higher than your thumb at the end of the movement. This will provide good tension. Hold the tension in your biceps for a second.
  4. As you inhale, slowly lower the dumbbell to its original position.