- Position two dumbbells to sides, palms facing in, arms straight.
- With elbows to sides, raise one dumbbell and rotate forearm
until forearm is vertical and palm faces shoulder. Lower to original
position and repeat with opposite arm. Continue to alternate
- Biceps may be exercised alternating (as described), simultaneous,
or in simultaneous-alternating fashion. When elbow is fully flexed,
it can travel forward slightly, allowing forearms to be no more
than vertical. This additional movement allows for relative release
of tension in muscles between repetitions. Also see mechanical
analysis of arm curl.