Dumbbell Alternate Bicep Curl
Stand with your torso upright and with a dumbbell in each hand held at arm’s length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.
While holding the upper arm stationary, curl the right dumbbell as you rotate the palm of the hand until it is facing forward. At this point continue contracting the biceps until it is fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left arm. Repeat the exercise according to the training plan alternating arms.