-
Step 1
Buy two dumbbells of different weight. Find a dumbbell you can curl about eight times and buy a slightly lighter dumbbell also.
-
Step 2
Do single arm curls in a sitting position with your elbow braced on the top of your thigh. Place a small pillow under your arm to isolate the biceps and cushion your elbow.
-
Step 3
Start with the lighter of your two dumbbells and do 8 to 12 full-motion curls with each arm. Place your opposite hand under your forearm in case you need to ease the weight down. Do some curls with fist facing upwards and some with fist turned sideways.
-
Step 4
Switch to the heavier dumbbell and do 6 to 8 full motion curls with each arm. Change the position of your hand occasionally to exercise different areas of your arm muscles.
-
Step 5
Do a third set using the lighter dumbbell again. Perform 8 to 12 repetitions with each arm.
-
Step 6
Do three sets of biceps curls every other day, increasing the number of repetitions in each set as your strength increases. When you can do 15 repetitions with the heavier dumbbell, buy an additional dumbbell with a weight you can curl about eight times.
-
Step 7
Retire the lightest dumbbell, or use it for additional high-repetition sets to increase muscle endurance. Return to lighter weights if you experience a muscle strain or if you miss workouts for several weeks.
