Main muscles worked: biceps, forearms. ^
Stand with a dumb-bell in each hand, with the thumb end forward. Curl one hand to the shoulder turning the dumb-bell en route so that the palm side is upward. Return the dumb-bell to its start position at the same time as you begin to curl the opposite hand in the same manner. Both dumb-bells should meet at about halfway. This is one rep. Continue, alternating up and down, until you complete 6-8 reps for each arm. (Pic 21)
Repeat for three sets of 6-8 reps increasing over several workouts to 12-15 reps. When this is achieved add weight and decrease the reps back down to 6-8 reps.
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