Body Parts

  • Biceps
  • Rhomboids


  • Hold the dumbbells with the thumbs pointing in.
  • Keep the arms alongside the body.
  • Place the feet at shoulder width.
  • Keep the knees slightly bent.
  • Keep the head and back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bend the elbows to lift the weights alongside the chest.
  • Keep the elbows in place along the body.
  • Do not bend the wrists.
  • Avoid arching the back.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.