The Biceps Curl is perfect for sculpting, toning, and developing the front portion of your upper arms, and to some extent, your forearms. Nicely developed arms get a lot of attention and can be one of the most dramatic parts of the upper body. You'll need a pair of dumbbells that feel challenging when you lift them for 10 to 12 repetitions.
Stand with your feet about shoulder-width apart. Grasp a dumbbell in each hand, with your palms facing front. Keep your elbows close to your sides, your back erect, and your abs tight throughout the exercise.
Flex at the elbows and curl the weights up toward your shoulders. Tense your biceps at the top of the exercise. Slowly lower the dumbbells back to the starting position (avoid letting your arms fall to the starting position). Repeat the exercise for the recommended number of repetitions.
An advanced technique is to perform curls while seated on a stability ball. Not only will you develop and strengthen your biceps, you'll also work your core (your abs and trunk muscles), since they are activated as you work to stay stable on the ball. You can also try raising one leg to increase your balance.
Bryan Washington's Exercise Tip
Keep your elbows close to body when curling; this better activates the muscle.