Primary Muscle: Biceps
Equipment: Dumbbell
Level: Intermediate
Purpose: To target the outer/long head of the biceps brachii muscle.
Execution: Standing with your feet shoulder width apart, grab a dumbbell in each hand and hold them in with a neutral position at your side. Curl the weight up all the way up squeezing the biceps and keeping the elbows locked at your side. Squeeze your biceps at the top of each rep then slowly lower the bar all the way down while resisting the weight. Keep your wrists straight throughout the exercise. Exhale on the way up and inhale on the way down.