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Step 1
Determine the appropriate weight for the exercise. The amount of weight should make the lifter exert themselves without overtly straining and there by damaging the muscle. The weight should be comfortable but not too comfortable. This is more of a trial and error task so generally improvise until the weight feels right.
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Step 2
Complete a standing barbell curl exercise. Stand up and position the feet shoulder width apart. Lift the barbell and rest the weight against the thighs. Keeping a straight back lift the barbell until it is flush against the chest. Repeat the motion six to ten times. Generally, three sets of this lift is sufficient.
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Step 3
Grab a dumbbell of the appropriate weight in each hand. Stand with the feet shoulder width apart, back straight and chest out. Lift the left dumbbell and begin to raise the dumbbell to the shoulder. At the half-waypoint, turn the wrist pull the dumbbell up to the shoulder with palms up. Repeat with right hand and do this ten times with each dumbbell. Complete three sets of these ten lifts.
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Step 4
Use the dumbbell to complete a one-armed dumbbell row. Although this exercise works the triceps, or back of the arm, it will make the overall arm larger, which makes the biceps look bigger. Grab a dumbbell in one hand and locate a workout bench. Place one knee on the bench and the other foot firmly on the ground with knee slightly bent. Use the off-arm for better balance by placing it on the bench. Lift the dumbbell until it is even with the body. Make sure to keep the back the straight. Repeat this exercise six to ten times. Then repeat the same on the other side with other hand. Do this three times for each arm.
