3. Standing Dumbbell Curls
This one is also pretty simple to do, and it will give your forearms and biceps great size and definition. All you need is a pair of dumbbells that are around 25 pounds each. You can lift them both at the same time or alternate between the two with repetitions of 10 curls on one arm at a time, 3 rounds each.
Step 1
Grab a pair of dumbbells, stand up straight and with a braced core. Allow the dumbbells to hang at arms length with palms facing forward.
Step 2
Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a second and slowly allow the weights to return to the starting position with arms fully extended.
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