Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells and rotate your palms together until dumbbells reach your shoulders’ height and palms become to face forward, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back and rotate your palms together to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbow close to your torso, hold one dumbbell in one hand, the palm facing your thigh. That is your starting position

Keep your upper arm stationary and elbow close to your torso. Contract your biceps to raise the dumbbell and rotate your palm until dumbbell reach your shoulders’ height and palm become to face forward, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbell back and rotate the palm to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your right biceps to raise the right dumbbell until right dumbbell reach your shoulders’ height, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to curl two dumbbells up-out and rotate your palms together until dumbbells reach your shoulders’ height， palms become to face up and forearms are in line with your outer deltoids, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back and rotate your palms together to the starting position

Breathe out when raising and in when lowering Continue reading »

Stand up straight with feet at shoulder-width apart, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing down. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells until dumbbells reach your shoulders’ height and your biceps are fully contracted, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells and rotate your palms together until dumbbells reach your shoulders’ height and palms become to face forward, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back and rotate your palms together to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your right biceps to raise the right dumbbell and rotate your right palm until right dumbbell reach your shoulders’ height and your right palm become to face forward, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back and rotate your right palm to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

Sit on the end of one flat bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to curl two dumbbells up-out and rotate your palms together until dumbbells reach your shoulders’ height， palms become to face up and forearms are in line with your outer deltoids, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back and rotate your palms together to the starting position

Breathe out when raising and in when lowering Continue reading »

Lie on you back of one incline bench, keep and feet on the floor and your head against the bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your biceps to raise two dumbbells and rotate your palms together until dumbbells reach your shoulders’ height，palms become to face forward, hold the position for two seconds as you squeeze your biceps

Then, slowly lower the dumbbells back and rotate your palms together to the starting position

Breathe out when raising and in when lowering Continue reading »

Sit on your back of one incline bench, keep and feet on the floor and your head against the bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing each other. That is your starting position

Keep your upper arms stationary and elbows close to your torso. Contract your right biceps to raise the right dumbbell and rotate your right palm until right dumbbell reach your shoulders’ height and your right palm become to face forward, hold the position for two seconds as you squeeze your right biceps

Then, slowly lower the right dumbbells back and rotate your right palm to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »