One.lifter's bicep building workout
by One.lifter
Standing DB curls with a greater range of motion:
Starting position: Standing, with two dumbbells resting on your thighs, with the back of your hands facing forward.
Begin the curl twisting your wrist as you go up. Once you get to the top, squeeze your bicep and turn your wrist so your pinky is slightly higher than you thumb. You can really feel the bicep contract when you squeeze and twist at the top.
For even greater resistance at the top, if you have adjustable dumbbells, add an additional 2.5 to 5 lbs on the pinky side of the dumbbell…this makes the twist at the top even harder!