Things You'll Need:
- Pair of dumbbells
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Step 1
Stand with your feet shoulder's width apart. Do not lock your knees.
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Step 2
Hold the dumbbells at your sides. Your arms should be relaxed. If you must strain or distort your body in order to hold the dumbbells, select a lighter weight.
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Step 3
Curl your arms halfway to your shoulder. Stop the motion when your forearm and upper arm form a right angle with each other.
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Step 4
Lower your arms. You should repeat this exercise 10 times.
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Step 5
Curl your arms all the way to your shoulder. Use a smooth and controlled motion. Try to move your back as little as possible.
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Step 6
Lower your arms halfway. Stop lowering when your upper arm and your forearm form a right angle. You should repeat this exercise 10 times.
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Step 7
You will round off your exercises with a set of full-range bicep curls.Curl your arms from their lowest to their highest position. Begin with your arms at your sides, then curl them upward until the dumbbells rest against your shoulders.
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Step 8
Lower your arms to your sides. Your movements should be smooth and controlled. Finish by repeating this exercise 10 times.
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Step 9
Repeat the entire set of 30 exercises three times. You can do more repetitions if you wish to do so.
