Biceps

bicep Curl

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

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

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
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