PreparationGrasp two dumbbells and stand upright. Hold upper arms besides torso, keep elbows slightly flexed and let palms face to front.
ExecutionSimultaneously flex arms to raise dumbbells toward shoulders. In upper position rotate forearms inside to let palms face down. Slowly return, keep arms slightly flexed and turn forearms outside to return to starting position. Repeat.
Variations / CommentsKeep elbows in position throughout motion. Pulling dumbbells up with underhand grip mainly trains biceps muscles while lowering dumbbell in overhand grip shift most workload to forearms.
|Target||Biceps Brachii | Brachioradialis|
|Stabilizers||Deltoid, Anterior | Wrist Flexors | Wrist Extensors|