Primary Muscle: Biceps
Equipment: Dumbbell
Level: Beginner
Purpose: To target the outer/long head of the biceps brachii 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, keeping your wrist in a pronated position. Squeeze at the peak contraction before lowering the dumbbell slowly to the start 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.