| Main Muscle Targeted | Biceps |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Forearms |
| Equipment | Dumbbell |
| Mechanics Type | Isolation |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position.2) Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause.
3) Lower the dumbbell back to the starting position.
4) Repeat the movement for the prescribed amount of repetitions.