This popular gym exercise targets that muscle group that can never be big enough for most athletes. For this version, we use dumbbells alternately, so one of them goes up and down first and then the other does the same. You can also synchronize the movement by raising one dumbbell to the finish position at the same time as you lower the one on the other hand, and continue doing this until you get to the end of the set.
The biceps brachialis and the brachioradial muscles, which are attached to the bracorradial and the forearm, are the main ones involved in this movement. Force is transmitted from the hand that grabs the dumbbells to whichever arm is being worked.
You can find further information about this exercise on our January issue.