Dumbbell Concentration Curl - Bicep Exercise

• Siting on the bench grasp dumbbell between feet. Place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg.


• Slowly raise dumbbell to front of shoulder.


• Lower dumbbell till the arm is fully extended.


• Repeat the exercise and continue with opposite arm.


• Do 3 or 4 sets with 12 repetitions on both arms.

Dumbbell Incline Curl - Bicep Exercise

• Sit back on a 45-60 degree incline bench.


• Position two dumbbells with palms facing in and arms hanging down straight,


• With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.


• Lower to original position. Repeat with opposite arm and continue to alternate between sides.


• Do 4 sets of this exercise with 12 repetitions on each arm.

Bicep Exercise - Dumbbell Hammer Curl

• Keeping your arms straight hold two dumbbells to sides with palms facing in.


• With elbows to the sides and without moving them, raise one dumbbell until thumb faces the shoulder and forearm is vertical.


• Bring the dumbbell down to original position and now repeat with alternative arm.


• This Exercise isolates your lower bicep and concentrates on it.


• Do 4 sets of this variation with 12 repetitions on each arm.

Barbell Bicep Curls Exercise

• Hold the bar with under hand grip and shoulder width.


• Lift the bar until forearms are in vertical position and then lower it down until arms are extended fully.


• Do not bend your back and do not move your elbow while you are doing this variation


• This exercise helps us to build the bicep and also works on your forearms.


• Do 4 sets. 2 sets with light weight(12 repetitions) and 2 sets heavy weight(8 repetitions).