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Lihasgrupp: Biceps

Sammud

1. Kneel on your shins, thights perpendicular to the floor.

2. Hold medium-weight dumbbells at your sides, palms facing each other.

3. Curl both dumbbells toward your chest, palms still facing each other.

4. Lower the weights until your forearms are parallel to the floor, then rotate the dumbbells so your palms face the ceiling.

5. Pause, rotate the dumbbells so your palms face each other again, then lower them toward the floor.
That is 1 rep.

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