For biceps: DUMBBELL BICEPS CURL

1. Stand straight and hold both dumbbells (palms facing forward) by the side of your body. Make sure to keep elbows at your side throughout the entire movement in order to isolate your biceps.

2. Brace your core, chest “up”, and slowly bend both elbows, lifting both dumbbells up. Imagine you’re trying to bring both dumbbells to touch your shoulders, but don’t change your torso angle! And, don’t forget to “squeeze” at every contraction.

3. Slowly bring the dumbbells down to starting position in a controlled manner.