Muscles Targeted: Dumbbell Bicep Curls is an excellent isolation exercise that mainly targets the biceps. This movement is very effective for developing the peak of the biceps muscle, which is extremely beneficial for aesthetics

  1. Sit on an exercise bench. Basic curls are performed sitting down. Position your feet flat on the floor and spread your knees somewhat to form a “V” with your legs. Sit up straight with your shoulders back and your chest out. 
  2. Grab your weight in your right hand. If you haven’t already, bring the weight you’ve chosen over to the bench. Grasp it in your right hand and put your elbow on the inside part of your right thigh or knee. Slowly lower the weight down towards the floor.Bicep2
  3. “Curl” the weight upward. When the weight is hanging bent below you, squeeze with your bicep to lift the weight back up towards you. Keep your upper arm and shoulder stationary while you do this. If you allow them to move, they can “help out” your bicep as it works, keeping it from getting the full benefit of the workout. Avoid awkwardly hunching or flexing your back, and don’t tense your back muscles during the exercise. When you’ve raised the weight as far as it will go (it should be near your chest or torso at this point) Bicep1
  4. Slowly and gradually lower the weight towards the floor. This part of the exercise is just as important as the lifting phase of the exercise — don’t let the weight quickly drop towards the floor or you’ll be robbing yourself of a significant portion of your workout. Bicep2
  5. Repeat this up-and-down motion. When your weight is below your body again and you’ve almost (but not quite) straightened your arm, squeeze your bicep again to lift it. Repeat this process of lifting and lowering the weight until you feel a nice “burn”. Don’t take small rests at the top or bottom of each repetition — this will decrease the muscle-building benefit of the exercise (and can even hurt you). Instead, just repeat the exercise without stopping until your bicep is tired, then give it a rest. About 12 reps. If you are not tired by at lease 12 reps consider increasing the weight 
  6. When you’ve worked up a good burn in one arm, switch to the other and perform the same motions as before (only mirrored). After working out both arms, take a brief moment to rest (about 30 seconds to 1 minute is usually enough) and repeat as much as you’d like.

Everyone’s exercise needs are different. If you’re looking for a moderate workout, try doing 3 sets of 10-15 repetitions for each arm at a weight level you’re comfortable with.