Biceps Workout Hammer curl, alternating (Dumbbell) * 25-45lbs 50 reps total x 4 sets * Hold a pair of dumbbells at your sides, stand straight & keep your shoulders back. Keep your scapula retracted, breathe out & lift the dumbbell upwards. Focus on keeping your elbow locked in place. Slowly lower the weight down back to the starting position, alternating from one side of your body to the other. #biceps #fitness #bodybuilding #motivation #lifestyle #superman #strong #goals #training #exercise #pe