5 Effective Bicep Exercises At Home To Develop Strong Arms

#5 Standing Dumbbell Curls

The standing dumbbell biceps curl is a traditional bicep exercise that develops density and strength. This exercise should always be performed with a controlled motion.

Instructions:

Step 1: Hold a dumbbell in each hand, stand straight shoulder width apart and with a braced core.

Step 2: Allow the dumbbells to hang at arm's length with palms facing forward.

Step 3: Without moving your upper arms, bend your elbows and curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Remember to exhale while performing this.

Step 4: Pause for a second and slowly allow the weights to return to the starting position with arms fully extended by inhaling.

Important Tip: Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended. Do two sets of 13 reps each with a break of 30 seconds between each set.