Lifting dumbbells for biceps standing

Stand straight. Take a dumbbell in each hand. Hands down, elbows pressed to the body. Rotate your wrists so that your palms are facing forward. This will be your starting position. As you exhale, bend your arms for biceps. Keep part of the arm from the elbow to the shoulder still. Tip: Only the forearms work. The movement should continue until the biceps are fully contracted, until the dumbbells are at shoulder level. Take a short pause, tensing your muscles. On an inhale, slowly lower the dumbbells to the starting position. 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. You can also begin the exercise with dumbbells in your hands, palms inward, while bending, rotate your wrist so that at the peak of the movement the little finger is higher than the thumb and the palms are facing forward.