- Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms facing forward.
- Curl dumbbells up to waist, then lower; do 7 reps.
- After last rep, curl from waist up to shoulders; lower to waist. Do 7 reps.
- After last rep, lower arms all the way, then do 7 full biceps curls (up to shoulders).
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