Classification
| Type | auxiliary |
| Mechanics | isolated |
| Direction | pull |
| Equipment | 2 dumbbells |
| Additional Equipment | - |
Instructions
Preparation
Grasp two dumbbells and stand upright. Hold upper arms besides torso, keep elbows slightly flexed and let palms face to front.Execution
Simultaneously 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 / Comments
Keep 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.
Starting Position 
Ending Position Muscles
| Target | Biceps Brachii | Brachioradialis |
| Synergist | Brachialis |
| Stabilizers | Deltoid, Anterior | Wrist Flexors | Wrist Extensors |
Front
Rear
