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Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 30 DAY 5: UPPER BODY
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BIRD DOG LATERAL SHIFT (4x10)
From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.
Zero equipment
