Begin with a proper warm-up, including dynamic stretches for 5-10 minutes.
Grab a pair of dumbbells, selecting a weight that challenges your muscles but allows for proper form.
Perform three sets of standing dumbbell curls, aiming for 10-12 repetitions in each set.
Maintain a neutral spine, engage your core, and keep elbows close to your body during the curls.
Alternate arms, lifting the dumbbells in a controlled manner to maximize bicep engagement.
Include a brief rest period between sets to allow for muscle recovery.
Integrate hammer curls into your routine to target different parts of the biceps.
Conclude your workout with static stretches for the biceps to enhance flexibility and reduce post-exercise muscle tightness.