You're biceps are going to thank you. The result of this workout will be big, bulbous, and beefy biceps! Aaron Marino of alpha m. lists what you need: bench and dumbbells (not super heavy). Perform 4 sets (start with 2 sets if you're a beginner):
- Double rotating dumbbell curls with arms pinned at your sides. Don't rotate your elbows. Pause at the top. Shoot for 10 reps.
- Alternating hammer curls to thicken the bicep. Go for 10 reps each side.
- Alternating single arm dumbbell curls standing up. Don't go super heavy. You can use controlled cheating for momentum which Alpha describes. Shoot for 8 - 10 reps.
- Double hammer curls. Go for 8 reps.