Deep Swimmers Bicep Curls With DB Equipment: DB Muscle group: biceps, deltoids. Instructions: Start in a standing position with your feet shoulder width apart and your knees relaxed. Hold the dumbbells with your hands palms facing upwards. Stand upright and let the dumbbells hang in front of your thighs. Bend at your elbows to curl the DB to 90 degrees angle. Then twist your wrists, now dumbbell should be facing the floor. Lift dumbbells in level of your shoulders, then perform a shoulder press. Pause for a second at this top position. Slowly lower the DB to your shoulders, then waist, then twist wrists (dumbbells facing the ceiling) and back to start position.
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