You can perform this exercise at home or in the gym.
This exercise will help build strength and definition in your biceps, the muscles in front of the upper arms. You’ll also work your core and abdominals to protect your back and spine and to keep your torso upright.
Your obliques, the muscles at the side of your torso, will also get a workout as you rotate your body from side to side.
Performing the Exercise:
Instead of standing with your feet shoulder-width apart, take a step forward with one leg and bend your knees slightly. Hold a relatively light dumbbell in each hand, with your arms at your sides, elbows extended. Your palms should be facing the side of your thigh.
Pull your shoulders back and down. Rotate your head, shoulders, torso, and hips to one side. Your trailing foot can pivot on the ball as well. As you rotate, allow the momentum to let the trailing arm swing forward from your body naturally, and use the momentum to perform a half bicep curl by bringing the dumbbells up toward your shoulder. Stop when your elbow is bent at 90 degrees. You should look as if you’re delivering an “uppercut” to an opponent’s chin.
Rotate your body back to center and simultaneously return your arm to the side of body. Perform the exercise on the other side, and repeat for the required number of repetitions.