Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the inner/short 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 elbows pivoted by your side, curl both arms up through a semicircular arc. As you curl, supinate your wrists so that your little finger is higher than your thumb at the end of the rep. Squeeze at the peak contraction before lowering the dumbbells slowly to the start position. Remember, when lowering the weight, you must pronate to get back to a neutral wrist position. Lower the dumbbells until your arms are fully extended before curling up for another repetition.