Primary Muscle: Biceps
Equipment: Dumbbell
Level: Beginner
Purpose: To target the inner/short head of the biceps brachii muscle.
Execution: Standing with your feet shoulder width apart, grasp a dumbbell in each hand and hold them in a neutral position by your side (palms facing in). Keeping your elbows locked at your side, curl one arm up at a time while supinating your wrist so that your little finger is higher than your thumb at the end of the rep. Squeeze your biceps as you lift the weight, especially at the top, before lowering the dumbbell slowly to the start position. Remember, when lowering the weight, you must pronate to get back to a neutral wrist position. Once your arm is fully extended, repeat the same motion for the other arm.