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 one hand. Rest your elbow on the inner surface of your knee. Starting from a fully extended position and with your elbow pivoted on the inner surface of your knee, curl your arm up through a semicircular arc. Squeeze at the peak contraction before lowering the dumbbell slowly to the start position. Lower the dumbbell until your arm is fully extended before curling up for another repetition. Repeat the same motion for the other arm.