Work your biceps at home or in a gym with this strength training exercise that requires dumbbells. It hels to strengthen your arms, while seeing muscle gains, and so is an essential exercise to develop your bicep.

Body Parts

  • Biceps
  • Rhomboids
  • Biceps Brachii


  • Hold the dumbbells with the thumbs pointing forward.
  • Keep the arms alongside the body.
  • Place the feet at shoulder width.
  • Keep the knees slightly bent.
  • Keep the head and back straight.
  • Pull the shoulders slightly back.
  • Suck in the stomach and contract the abdominals.


  • Bend the elbows to lift the weights alongside the chest.
  • Keep the elbows in place along the body.
  • Do not bend the wrists.
  • Avoid arching the back.


Do not tilt the head. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight. Never lock the knees.