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Dumbell Curls


2 - 3


10 - 15





About the workout

Quick and easy way to gain muscle....

Equipment needed

  • Set of dumbells, 5 to 10 lbs

  • Bench or chair

Workout Steps

Step 1

Stand or sit with a dumbbell in each hand, arms at your side, feet shoulder-width apart.

Step 2

Keep your elbows close to your torso and rotate the dumbbells so the palms of your hands are facing your body. This is your starting position.

Step 3

Take a deep breath and when you exhale, curl the weights upward while contracting your biceps.

Step 4

Pause at the top of the curl, then lower to the starting position.

Step 5

Repeat 10 to 15 times. Perform 2 to 3 sets.

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