Thumbs Up Dumbbell Curl

Thumbs Up Dumbbell Curl

Thumbs up dumbbell curl : To work the biceps outer head and brachialis.

1) Keep your elbow and upper arm in a fixed position, out and slightly in front of your body.

2) With palm facing down and the dumbbell in front of you, raise the weight up to chest level.

3) At the top of the thumbs up dumbbell curl movement, squeeze and contract your biceps and supinate your hand (turn slightly upward so that the thumb is higher than the little finger) for maximum contraction.

4) Turn the palm back downward for the remainder of the thumb up dumbbell curl range of motion.

5) Do three sets of 10-12 reps.

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