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 up, hold the position for two seconds as you squeeze your biceps

During the contracted position, rotate your palms until they become to face down

Then, slowly lower the dumbbells back and rotate your palms together so that they become to face your thighs again

Breathe out when raising and in when lowering Continue reading »

Extend your two arms and place upper arms on top of the preacher bench with holding one dumbbell in each hand, palms facing up. That is your starting position

Contract your biceps to raise the two dumbbells together until they reach your shoulders’ height, hold the position for two seconds as you squeeze your biceps

During the contracted position, rotate your palms until they become to face down

Then, slowly lower the dumbbells down and then rotate your palms together so that they become to face up again

Breathe out when raising and in when lowering Continue reading »