Follow These Steps:
Step 1. While seated upright on a flat bench, place a dumbbell in each hand with palms fac-ing in towards your thighs. Feet should be flat on the floor. This is your starting position.
Step 2. Keeping your elbows at your sides, begin by slowly lifting the dumbbell. Start twist-ing your wrist as the dumbbells clear your thighs. With the dumbbell now facing upwards, curl the dumbbells towards your shoulders. Exhale as you contract your biceps. Hold this po-sition for two to three seconds.
Step 3. Inhale as you slowly lower the dumbbells back to the starting position.
Step 4. Rest between sets. Repeat these steps to complete your sets.
Primary Muscle: Biceps
Posted in Workout From Home Plan, Workout in the Gym Plan
