5 Best Bicep Exercises to Build Massive and Strong Arms

#2 Kneeling Single Arm Curls

The kneeling single arm curl will help you zero in on a few weak spots. Further performing the curl in a kneeling position negates the chances of using the entire body to heave the weight up.

Instructions:

Step 1: Hold one dumbbell in your left hand with palms facing the thigh. Hold the other dumbbell on your right hand with the palm facing outward.

Step 2: Now without moving your upper arm, curl the dumbbell on the right hand by bending your elbow and bring it close to the shoulders.

Step 3: Pause for 1-2 seconds then slowly lower the weight and return back to the starting position by completely straightening your arm.

Tip: Perform all the reps on your right arm and then move to the left hand. Do 2 sets of 10 reps for each arm with a 10-second break after each set.

Next Up: Standing Hammer Curls