Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Biceps
Stand tall with a dumbbell in each hand, palms facing each other like holding a hammer.
Lock your elbows at your sides and pull your shoulders back.
Curl the dumbbells straight up without rotating your wrists.
Pause at shoulder height and feel the tension in your forearms and biceps.
Lower under control until the arms are nearly straight, then repeat.
Leaning back to help the weight up.
Rotating the wrists so it turns into a regular curl.
Letting the elbows drift behind the torso late in the set.
This is the friendliest curl variation for cranky wrists.
Hold the top for one second to add time under tension.
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