EXERCISE PROFILE
- MAIN MUSCLES: Biceps
- SECONDARY MUSCLES: Forearm
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Isolating-(Single-Joint)
- EQUIPMENT REQUIRED:Dumbbell
- EXPERIENCE LEVEL: Beginner Mid–level
EXERCISE INSTRUCTION
- Stand straight with dumbbells in each hand using a pronated grip (palms facing down). Your hands
should be fully extended, feet shoulder-width apart. This is the starting position. - Keeping your shoulders still, lift the weight with your biceps while exhaling.
- Continue until your biceps are fully contracted until the dumbbells are on
shoulder level. - Hold in the contracted position for a second, further straining the muscles.
- Slowly return the dumbbells to the starting position while inhaling.
- Perform the required number of repetitions.
Note: Only the forearms should move.
Variations: You can do this exercise using a straight or EZ bar. These options will provide good
contraction at the top of the movement.