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Dumbbell Draw

Filed under: — sukhdeep

Functional exercise that works the biceps and the brachialis (on the outside edge of the biceps)

Grab a dumbbell in each hand and stand with your feet shoulder-width apart. With your right palm facing forward, slowly pull the dumbbell up and in line with the side of your body, bending your elbow and extending it behind your body. The dumbbell should be tucked below your armpit.

Next, bring your elbow down past your waist and up, so it’s pointing directly in front of you and your upper arm is parallel to the floor. The dumbbell should be nearly touching the top of your shoulder.

Pause for a moment. Then, keeping your elbow bent, reverse the rotation, bringing your elbow down and back until it is once again pointing directly behind you. Slowly lower the weight until it’s next to your thigh. Do 10 to 12 repetitions, and then switch arms. Do 2 or 3 sets.