Primary Muscle: Biceps
Equipment: Dumbbell
Level: Advanced
Purpose: To target both heads of the biceps brachii muscle (outer/long and inner/short heads). Rotating the wrists engages the brachioradialis muscle.
Execution: From a seated position, grasp a dumbbell in each hand and hold them in a supinated position by your side. Keeping your elbows pivoted by your side, curl both arms up in a semicircular arc. Squeeze at the peak contraction, then pronating both wrists as far as you can before lowering the dumbbells slowly to the start position. Lower the dumbbells until your arms are fully extended before supinated your wrists and curling up for another repetition.