- Position two dumbbells to sides, palms facing in, arms straight.
- With elbows to sides, raise one dumbbell until forearm is
vertical and thumb faces shoulder. Lower to original position
and repeat with alternative arm.
- The biceps may be exercised alternating (as described), simultaneous,
or in simultaneous-alternating fashion. When elbows are fully
flexed, they 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.