Hand curls with dumbbell standing

Muscle

Arms

Equipment

Dumbbells

Measured in

Reps

How to do it

Stand up straight with a dumbbell in each hand. Keep your elbows close to your torso and face your palms inward toward your legs. Begin raising the dumbbells up toward your shoulders. Ensure that your upper arms remain stationary. As you near your shoulders, rotate your forearms so that your palms are facing your shoulders. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold this contracted position for a second, focusing on squeezing the muscle. Slowly and controlled, begin to lower the dumbbells back to the starting position. You can alternate bending your arms or perform the exercise with your palms facing forward throughout the entire set.