KEY AREAS: Strengthens Elbows and Wrists and helps build bigger Biceps.
START POSITION: Stand up holding a dumbell in each hand. Rest the dumbells at arms length down by your sides, next to your hips, pointing outwards (using a Neutral grip).
Lean back on your heels to counter the weights going forward, and bend your knees slightly for stability.
NOTES: Nothing moves! Except the arms, but keeping elbows planted tightly into the sides of your abdomen.
Keep looking forwards directly and don’t move head or neck.
Alternate each dumbell lift, breathing out on the way up and in on the way down. Pause for a split second at the bottom of the each arm movement before starting to raise the other arm. This tiny pause help to stop the body rocking backwards and forwards which is cheating, and is often seen when people are working out using too much weight.
This is a medium sized muscle exercise and quite safe, so how much weight and how many reps you choose is really dependent on your personal training objectives. As always, beginners should use light weights and build up slowly over weeks or months.