Dumbbell Biceps Curl Through Standing

Stand straight with a dumbbell in each hand. The arms are extended, the elbows are pressed to the body. Rotate your palms so they are facing inward as shown. This will be your starting position. Keep your shoulders still. Perform a curl by lifting the dumbbells up and out to the sides, turning your palms up as you lift. Keep your forearms in line with your outer delts. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Hold this position by tensing your biceps. Slowly lower the dumbbells to the starting position while inhaling, turning your arms. Complete the required number of repetitions. Variations: There are many variations of this exercise. For example, you can do it while sitting on a bench, leaning on its back, or sitting without support. You can also perform alternating bicep curls.