Bicep Curl (Dumbbell)

Bicep Curls are one of the best ways to grow your biceps and those big arms. This exercise primarily trains the Biceps Brachii muscle, otherwise know as the long head of the bicep, but also trains the Brachialis, located under the Biceps Brachii, and the Brachioradialis, which assists the Brachialis with flexing the elbow. The starting position of the Bicep Curl is your arm straightened besides you. Then slowly bring your hands to your chest by bending your elbow but keeping your upper-arm tightly next to your body.