Targets biceps, brachialis, and brachioradialis
- Hold an 8- to 12-pound dumbbell in each hand at sides, palms facing forward. Bend right elbow 90 degrees, palm up, and keep it there.
- Curl left hand to shoulder for 10 reps.
- Switch arms (left stays bent, right arm curls); do 10 reps. Finally, do 10 complete curls with both arms.
- For second set, change grip so that palms face each other. For third set, start with palms facing down.