Biceps

Standing Dumbbell Curls

Standing dumbbell curls target the biceps using controlled motion. Stand upright with a dumbbell in each hand, arms fully extended and palms facing forward. Curl the weights up toward your shoulders while keeping your elbows close to your sides. Squeeze your biceps at the top, then slowly lower the dumbbells back down. Avoid swinging or using your back for momentum.

3 sets of 10

Hammer Curls

Hammer curls target the biceps and forearms. Stand with a dumbbell in each hand, arms at your sides, and palms facing your body. Curl the weights up while keeping your palms facing in throughout the movement. Squeeze at the top, then slowly lower the dumbbells back down. Keep your elbows close to your sides and avoid swinging for best results.

3 sets of 10

Concentration Curls

Concentration curls isolate the biceps for a focused contraction. Sit on a bench, lean slightly forward, and rest your elbow against the inside of your thigh. Hold a dumbbell with your palm facing up, then curl it toward your shoulder, squeezing your bicep at the top. Lower it slowly and repeat, keeping your upper arm still throughout the movement.

3 sets of 8