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Thumbs up
dumbbell curl
: To work the biceps outer head and brachialis.
1) Keep your
elbow and upper arm in a fixed position, out and slightly in front of
your body.
2) With palm
facing down and the dumbbell in front of you, raise the weight up to
chest level.
3) At the top
of the thumbs up dumbbell curl movement, squeeze and contract your
biceps and supinate your hand (turn slightly upward so that the thumb is
higher than the little finger) for maximum contraction.
4) Turn the
palm back downward for the remainder of the thumb up dumbbell curl range
of motion.
5) Do three
sets of 10-12 reps.
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