Bicep curl

Bodypart: Biceps | Brachialis | Brachioradialis
Equipment: Dumbbells

Select dumbbells of weight you can lift 10 times with good form, ensuring the last three are very challenging to the point you feel you could not lift another rep. From here, either use this same weight to perform eight reps or lower the weight slightly and perform 10 reps. It helps to "arm" yourself with a set of the best dumbbells.

Increase the repetitions and/or weight when you are able. This usually occurs by the next week, if you are training consistently. Slightly increase your weight and/or reps over time to gain muscle and strength.

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Or for a full range of motion, raise the dumbbells to your eyes or forehead level. Your elbows should stay tucked in close to your body.
Exhale while lifting.
Lower the weights to the starting position.
Perform the desired reps, staying within 3 to 5 reps of total failure.

Source: https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604

Source: https://weighttraining.guide/exercises/dumbbell-curl/

Bicep curl

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