bicep Curl

• While standing, hold a dumbbell in each hand with your arms hanging at your sides and palms facing in towards your body
• Keeping your elbows close to your body, rotate your wrist to face outward and bend your elbows to bring the dumbbells up to your shoulders
• Hold for one second and slowly lower your arms to return to starting position

ALternating Bicep Curl

• While standing, hold a dumbbell in each hand with your arms hanging at your sides and palms facing in towards your body
• Keeping your elbows close to your body, rotate your right wrist to face outward and bend your elbow to bring the dumbbell up to your shoulders
• Hold for one second and slowly lower your right arm to return to starting position
• Repeat with left arm

Hammer Curl

• While standing, hold a dumbbell in each hand with your arms hanging at your sides and palms facing in towards your body
• Keeping your elbows close to your body and your palms facing inward, bend your elbows to bring the dumbbell up to your shoulders
• Hold for one second and slowly lower your arms to return to starting position

Photos courtesy of WORKOUTLABS.COM