This low-intensity exercise will help you develop your biceps and forearm muscles.

Starting Position

Step 1. Keep your back straight, feet shoulder-width apart, and slightly bend your knees.

Step 1

Step 2. In the starting position, hold the dumbbells at your sides with your arms down.

Step 2

In the starting position, your arms should be down at your sides with palms facing your thighs.

Executing the Exercise

Step 1. Keep your elbows close to your torso and stationary.

Step 1

Keep your elbows close to your torso and lift the dumbbells to your shoulders. You can curl both arms simultaneously or alternate between them.

Step 2. Lower your arm slowly and under control.

Step 2

Advanced Version

Step 1. To make the exercise more challenging, increase the weight of the dumbbells.

Step 1

Step 2. To further increase the difficulty, use an elbow support.

Step 2

To further increase the difficulty, use an elbow support. Place one arm on the support and straighten it downward. Hold a dumbbell in one hand while placing the other on your bicep. Perform the curl.

Repetitions

Step 1. Aim for 10-15 repetitions in each set.

Step 1

Aim for 10-15 repetitions in each set. Start with 2 sets. As you progress, increase to 3 sets.

Step 2. You should see results in 6-8 weeks if you perform 2-3 sets 3 times a week.

Step 2

You should see results in 6-8 weeks if you perform 2-3 sets 3 times a week. To achieve results faster, increase the number of sets and perform this exercise more frequently.