1. Stand (torso upright) with a dumbbell in every hand-held at arms length. The elbows ought to be near the torso and therefore the palms of your hand ought to be facing your thighs.
2. whereas holding the higher arm stationary, curl the proper weight as you rotate the palm of the hands till they're facing forward. At this time continue contracting the biceps as you breathe out till your biceps is absolutely contracted and therefore the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: solely the forearms ought to move.
3. Slowly begin to bring the dumbbell back to the beginning position as your breathe in. Tip: bear in mind to twist the palms back to the beginning position (facing your thighs) as you return down.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating during this manner for the counseled quantity of repetitions.
Variations:
There are several potential variations for this movement. for example, you'll perform the exercise sitting down on a bench with or while not back support and you'll conjointly perform it using each arms at a similar time. Additionally, you will perform it with a beginning position within which each palms face forward. during this case, you will alternate the arms yet, or perform at a similar time.
You'll conjointly do the exercise beginning with each palms of the hands facing the torso and then rotating forward because the movement is performed. At the highest of the movement the palms ought to face forward and therefore the little finger ought to be more than the thumb for a peak contraction.
Just like the Dumbbell Biceps Curl except you alternate every hand, curling one dumbbell at a time.
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