FitCi
Step-by-step
- Stand tall with a dumbbell in each hand and your palms facing each other (hammer grip).
- Fix your elbows at your sides and keep your wrists in a neutral position.
- Raise the dumbbells toward your shoulders without changing your wrist position.
- Pause briefly at the top and feel your forearms and biceps contract.
- Lower the dumbbells back to the starting position under control.
Coaching tip
Keep your palms facing each other; your wrists should stay in a neutral position.
More biceps exercises
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