Biceps curl in front of you with a dumbbell hammer grip

Stand straight with a dumbbell in each hand. The arms are lowered down to the sides of the body, palms facing inward. Keeping your palms facing inward, without turning your wrists, as you exhale, bend your right arm towards your left shoulder, as shown in the figure. Pause briefly as you touch the top of the dumbbell to your shoulder. As you inhale, slowly lower your hand, returning it down the same path. Repeat the movement with your left hand. Perform alternate movements with each hand, doing the desired number of repetitions. Variations: You can do this rope exercise on a cable machine while standing between two pulleys.