Biceps Workout

1. Alternate dumbbell curl 

   

• Dumbbell shall be held by both hand each. Hands need to be close to the torso and palm facing thighs.

• By only moving forearms, curl the right hand about shoulder level. Breathe out as you curl. 

• Return to the first position and breathe in. 

• Do the same with left hand , and continue the reps by alternating hands curl.

2. Dumbbell Curl.

 • Its about the same with previous one .

• By holding the dumbbell , curls the weights with both hand at the same time. 

• Same as before breathe out when curling and breathe in when returning to first position. 

3. Concentration Curl

• Seat on the bench and spread both leg with your knee bent.

• Pick up dumbbell with your right hand  and curl it between your leg.

• Make sure only your forearm move and your upper arm is stationary.

• Complete the set with one hand first then followed by other hand.