Key Points:

1) Begin the exercise in a tall position with feet hip-width apart, shoulder blades back and down, and the chin level to the ground.

2) Position the DBs to the sides of your legs with the palm facing forward

3) Intently think about the biceps muscle when lifting the weights up to complete the bicep curl (mind-muscle connection)

4) This is an alternating exercise. Perform a bicep curl on one side and continue to alternate for the prescribed number of reps.

5) Number of repetitions = same # of repetitions per side (10 reps = 10/each arm)


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

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