• Biceps

Stand with your feet parallel and shoulder width apart, your knees slightly bent and your pelvis slightly tucked in.

Grasp a dumbbell in each hand, using hammergrip position. Your elbows should be close to the torso.

With your upper arms remaining stationary, curl the right dumbbell toward your upper chest.

Slowly lower the weight back to the starting position, and repeat with the left dumbbell. Repeat, alternating sides.


  • Biceps


  • Your biceps to be fully contracted at the top range of the movement.


  • Using momentum to lift the weight—keep your torso upright and concentrate on isolating and engaging the biceps.
  • Bending at the wrists—keep your wrists aligned with your forearms.


  • biceps brachii
  • brachioradialis
  • brachialis
  • deltoideus anterior
  • trapezius
  • levator scapulae
  • flexor carpi radialis
  • flexor carpi ulnaris


  • Exhale as you lift the dumbbell up, and inhale as you lower it back to the starting position.
  • If you find that you are swaying your back or leaning too far backward, lean your back against a secure wall and place your feet about two feet in front of you. This will help you isolate the biceps.


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