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Step 1
Start by stretching. Make sure to stretch both your arms and your back to avoid straining or pulling any muscles and ligaments. Take about five minutes to stretch before moving on to lifting.
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Step 2
Move on to your dumbbells. Here you will be doing a number of seated bicep curls using the dumbbells. If you haven't lifted in a while, you will have to test the dumbbells to see which ones will give you a good workout, but won't overstress your arm.
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Step 3
Start the exercise with either your right or left hand grasping the dumbbell and your elbow hanging in the air between your legs. Slowly begin to bring the dumbbell up off of the floor and towards your chest. Make sure that you do this exercise slowly and focus upon working only your bicep muscle. If you have to move the rest of your upper body to lift the dumbbell, it is too heavy.
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Step 4
Do a set of 6-12 repetitions and then switch hands. Do the same exact thing with your other hand and then take a 2-3 minute break. After your break, sit down again and do the same exact thing. You should feel a burn in your biceps by the end of your second set and should be struggling with the last couple of repetitions; if not, the weight is not heavy enough for you.
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Step 5
Do these two sets of exercises twice a day (once in the morning, once in the evening) three days a week and soon you should notice a blatant difference in the visibility of your bicep.
