BICEPS CURL
Stand with your feet about shoulder-width apart and each hand on a dumbbell. The weight should be at least 1 kg, or more if you are strong enough.
Hold the dumbbell by wrapping your thumb and fingers around it. Your wrist and arms should be facing outward.
Next, lift both dumbbells up hard while bending your elbows toward your shoulders. You should feel pressure in your triceps and the backs of your arms.
Then go back to where you started.
Do 3 sets of 10 reps each.
