FitCi
Step-by-step
- Stand tall with a dumbbell in each hand and your palms facing forward.
- Fix your elbows at your sides and keep your upper arms still.
- Raise one or both dumbbells toward your shoulders by bending your forearms.
- At the top, rotate your wrist and squeeze your biceps.
- Lower the dumbbells back down under control until your arms are fully extended.
Coaching tip
As you lift, rotate your wrist slightly outward (supination) and squeeze the muscle.
More biceps exercises
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