dumbbell one arm standing curl

Instructions

1. 1

   Step 1: Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.

2. 2

   Step 2: Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.

3. 3

   Step 3: Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.

4. 4

   Step 4: Hold the contracted position for a brief pause as you squeeze your biceps.

5. 5

   Step 5: Inhale and slowly lower the dumbbell back to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions, then switch arms.