BICEPS, SHOULDERS (ANTERIOR DELTOIDS)
Begin in a seated position with dumbbells hanging at your sides in a neutral grip (palms facing each other). Sit tall with your chest forward and your shoulders back and down (A).
Without changing your hand position, contract your biceps and pull the dumbbells up until the ends nearly touch the front of your shoulders (B). HARD
Pause in this position and squeeze your biceps.
Keeping your shoulders anchored down and back, slowly lower the dumbbells back to the start (A). EASY
Why It’s Perfect for You
This particular hand position makes for amazing definition and roundedness in the front of the upper arm. The seated position lets you focus all energy on the movement.
Maintaining a neutral grip allows your muscle to develop in a narrow and rounded way, rather than creating thickness. Men like thick, full biceps and women tend to prefer rounded, thin biceps.