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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):
  1. Double rotating dumbbell curls with arms pinned at your sides. Don’t rotate your elbows. Pause at the top. Shoot for 10 reps.
  2. Alternating hammer curls to thicken the bicep. Go for 10 reps each side.
  3. 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.
  4. Double hammer curls. Go for 8 reps.