Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Stand upright, with your knees slightly bent and your feet shoulder-width apart. Hold dumbbells, with the palms of the hands facing down (reverse grip), and let them hang at your sides. Your elbows should be close to your body. This is your starting position. While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing down (reverse grip), and let them hang at your sides. Your elbows should be close to your body. While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps. Slowly bring the dumbbell back to the starting position. Inhale during this movement. Hold dumbbells, with the palms of the hands facing down (reverse grip), and let them hang at your sides. Your elbows should be close to your body. Repeat for the recommended number of repetitions.
Step 2
While holding the upper arm stationary, curl your right hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.
Step 4
While holding the upper arm stationary, curl your left hand forward and upward, while contracting the biceps. Exhale during this movement. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Continue by moving the elbows slightly forward (about 1 inch) to ensure the long head of the biceps is fully involved (the long head of the biceps crosses the shoulder joint) while you squeeze the biceps.