A perfect exercise as part of an at home or gym workout, this bodybuilding exercise uses free weight to strengthen the biceps and forearms. This Is often a neglected exercise that is very similar to other bicep exercises.

Body Parts

  • Biceps
  • Rhomboids
  • Biceps Brachii


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


  • Bend the elbows to lift the weights alongside the chest.
  • While lifting, rotate the forearm to bring the thumb in.
  • Keep the elbow in place along the body.
  • Reverse the movement to return to the starting position with the thumbs pointing out.
  • Do not bend the wrists.
  • Avoid tilting the body.


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