dumbbell standing inner biceps curl v. 2

Instructions

1. 1

   Step 1: Stand up straight with a dumbbell in each hand, palms facing your torso.

2. 2

   Step 2: Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

3. 3

   Step 3: While holding your upper arms stationary, curl the weights while contracting your biceps.

4. 4

   Step 4: Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Step 5: Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Step 6: Slowly begin to bring the dumbbells back to the starting position as your breathe in.

7. 7

   Step 7: Repeat for the recommended amount of repetitions.