Purpose

(1) To shape the entire biceps area.

Instructions

(1) Take a dumbbell in each hand, holding the weights at arm's length down at your sides.

(2) Curl the weights upward but stop halfway, when your forearms are parallel to the floor, then lower them down again to the starting position. Do seven repetitions of this partial movement.

(3) Without stopping, curl the weights all the way up but stop halfway and do seven repetitions of this partial movement.

(4) Complete the exercise by doing seven full repetitions of full range dumbbell curls

Tips

(1) Concentrate on using by form during all three parts of this exercise in order to properly shape the biceps area.