Primary Muscle: Biceps
Equipment: Dumbbell
Level: Beginner
Purpose: To target the inner/short head of the biceps brachii muscle. Rotating the wrists engages the brachioradialis muscle.
Execution: From a seated position, grasp a dumbbell in each hand and hold them in a neutral position by your side. Keeping your elbow pivoted by your side, curl one arm up through a semicircular arc. As you curl, supinate your wrist so that your little finger is higher than your thumb at the end of the rep. Squeeze at the peak contraction 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. Keep alternating until you have reached your desired rep count.