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Muscle group: Biceps

Steps

Set the backrest to 45 degrees and sit with your back supported and feet flat. Arms hang freely beside the torso. Keep palms forward and retain a supinated grip. Raise one dumbbell toward its same-side shoulder, lower fully and repeat with the other arm; the other arm stays down. Upper arms stay still, back stays supported and the trunk does not swing.

One arm up and back counts as one repetition; a left-and-right pair counts as two. Enter the total alternating repetitions.

Load is the weight of one dumbbell, not the sum of both.

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