Biceps Excrise : Dumbbell Alternating Biceps Curl

Starting Position:

• Sit upright in a chair with your legs bent, feet forward and your head a natural extension of your spine.
• Hold a dumbbell in each hand with the arms hanging down at your sides and palms facing your body.
• Keep your wrists straight throughout the exercise.
  

Movement:

1. Contracting the biceps muscles, bend your right arm at the elbow while turning your wrist until your palm is facing the ceiling, stopping when the weight is just short of touching your shoulder.
2. Slowly return to the starting position, stopping just short of the elbow fully extending.
   

Key Points:

• Exhale as you lift the weight.
• Inhale while returning to the starting position.
• The upper arm should remain stationary throughout the exercise.