each other while holding it. Curl your hands slowly towards your shoulders with your palms facing upwards.
3. Squeeze your biceps at the top of your curl before slowly lowering your hands back to their starting position.
4. Your elbows should be in a stable position throughout the exercise
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
Standing Dumbbell Curl
1. Let the dumbbells hang at your arm’s length. With palms facing upward, without moving your upper arms, bend your elbows and curl as close to your shoulders as you can.
2. Take a two-second quick pause at the top of your curl and slowly lower the weight back to your arm’s length.
3. Be sure to completely straighten your arm once you return to starting position.
Repetitions: 3 sets of 10. Use bigger weights that still allow you to complete your sets.
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Off-set Grip Dumbbell Curl
1. Keep the dumbbells at arm’s length on your side. Depending on your preference your thumb or pinky finger should rest next to the head of the dumbbell.
2. While keeping your upper arms straight, bend your
