Alternating Biceps Curls With Dumbbell

Step 1. Hold two dumbbells, the arms are streched, the hands are on your

Step 2. side, the palms face inwards. Bend one arm at a time and bring the weight with a

Step 3. fast movement up. At the same time, rotate your arms by 90 degrees at

Step 4. the very beginning of the movement. At the highest point, rotate a

Step 5. little the weights further outwards. Without a pause, bring the arm back down, slowly, and do the same with the other arm.

Step 6. Don't allow your body to swing during the exercise, all work is done

Step 7. by the biceps, which are the only mucles that should move (pay attention

Step 8. to the elbows).