1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.

2. Keeping your elbows close to your sides, curl one dumbbell up towards your shoulder, squeezing at the top of the movement.

3. Lower the dumbbell back down to the starting position and repeat the movement with the opposite arm.

4. Continue alternating arms for the desired number of reps.

1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.

2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.

3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.

1. Stand up straight with your feet shoulder-width apart and a dumbbell in each hand.

2. Hold your arms straight down at your sides with your palms facing your body.

3. Curl one dumbbell up towards your opposite shoulder, twisting your wrist as you lift the weight so that your palm faces your shoulder at the top of the curl.

4. Lower the weight back down to the starting position and repeat on the other side, alternating between left and right with each repetition.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing each other.

2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.

3. Pause briefly at the top of the movement, then slowly lower the dumbbells back down to the starting position.

1. Sit on a preacher bench with your feet firmly planted on the ground, and adjust the height of the bench so that your armpits are resting comfortably on the top of the bench.

2. Hold a dumbbell in each hand with an underhand grip, and fully extend your arms so that your elbows are resting on the bench and your wrist is hanging off the edge.

3. Keeping your elbows stationary, curl the dumbbells towards your shoulders, focusing on contracting your biceps. Pause at the top of the movement and then slowly lower the weight back to the starting position.

1. Sit on a bench or chair with your feet flat on the ground, and hold a dumbbell in each hand with your palms facing up.

2. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your sides and your wrists straight.

3. Pause at the top of the curl, then slowly lower the dumbbells back down to the starting position.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.