Sitting on bench or standing hold a dumbbell in each hand, arms hanging straight down and palms facing away from face.
Next keeping the elbow locked in to side of body, bend only at elbow and bring fore arm up to almost shoulder level, basically to where the contracted bicep allows. Tip squeeze the bicep in the top contracted position.
Now lower the weight to starting position ensuring that the arms are straight and hanging down in the starting position.
Tip make sure that you exhale on upward movement and breath in on downward movement. Also remember the tempo of 2 to 3 seconds up and 4 seconds down.
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