Biceps Curls

Begin sitting in a chair leaning forward with your legs separated and your left hand resting on your left thigh.

Keep your abdominals engaged.

Position your right elbow on your right knee and hold a dumbbell in your right hand with your palm up. Make sure not to lock out your elbow completely. Instead, just use your thigh to support it.

Squeeze your bicep.

Slowly lift the dumbbell up towards your chest and exhale while lifting. As you lift and rotate the dumbbell, keep your body neutral, ensuing that you are only moving your forearm.

When you are at the peak of a curl, twist your wrist inward as far as you can, with your thumb moving up and your pinky finger moving towards your active shoulder. This motion adds to the pressure built in your bicep, helping you to develop a well-defined bicep muscle.

Slowly curl the weight down to the starting position while contracting your triceps (the muscle on the outside of your upper arm).

Do 8–10 curls, then rest.

Switch arms and repeat the entire steps.