Body Parts

  • Biceps
  • Rhomboids
  • Biceps Brachii


  • Sit on the edge of a bench.
  • Hold the dumbbells with the thumbs pointing out.
  • 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.
  • Avoid bending the wrists.
  • Avoid tilting the torso.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Avoid bending the wrists.