Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the outer/long head of the biceps brachii muscle.
Execution: From a bent over position, grasp a dumbbell in one hand. Starting from a fully extended position and your arm hanging freely, curl your arm up through a semicircular arc, trying to keep your elbow stationary. Squeeze at the peak contraction before lowering the dumbbell slowly to the start position. Lower the dumbbell until your arm is fully extended before curling up for another repetition. Repeat the same motion for the other arm. Rest your free hand on your knee for extra support.