equipment

Dumbbell

sets

3

reps

10-12 per side

rest

60 sec

1. Stand tall with a dumbbell in each hand at your sides.
2. Set your feet about hip width apart.
3. Start with your palms facing your thighs.
4. Tuck your elbows in close to your ribs.
5. Brace your midsection and pull your shoulders back.

1. Curl one dumbbell up by bending your elbow.
2. Rotate your palm to face upward as the dumbbell rises.
3. Continue until the dumbbell reaches shoulder height.
4. Squeeze the biceps briefly at the top.
5. Lower under control to a straight arm, then repeat on the other side.

Exhale as you curl the dumbbell up, inhale as you lower it.

• Keep your elbow fixed at your side throughout.
• Turn the palm up as you curl to work the biceps fully.
• Keep your torso upright — no swinging.
• Lower to a fully straight arm each time.
• Match the tempo on both arms.

• Swinging the body to start each repetition.
• Letting the elbow drift forward.
• Skipping the palm rotation.
• Stopping short of full extension at the bottom.
• Rushing the lowering phase.

From arm fully extended to the dumbbell at shoulder height with the palm turned up. Include the rotation as part of the range.