Single Leg Dumbbell Curl

Instructions

1. 1

   Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.

2. 2

   Extend one leg behind you, balancing on the toes of that foot.

3. 3

   Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.

4. 4

   Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

5. 5

   Hold the contracted position for a brief pause as you squeeze your biceps.

6. 6

   Inhale and slowly begin to lower the dumbbells back to the starting position.

7. 7

   Repeat for the desired number of repetitions, then switch legs and repeat.