Dumbbells are the go-to free-weights for beginners. They make for versatile strength training equipment that can help build muscle mass in the legs and hands, and your pecs and back, too.

With this exercise, the muscle in focus is the bicep; as you may have already guessed. But, bicep curls also focus on forearm muscles, and help build strength for multiple exercises that need you to get hands-on.

It is an isolation exercise that engages the muscles when you pull with force. Here’s a step-by-step:

Step 1: Stand with your legs at shoulder-width, holding the same weight of dumbbells in each hand.

Step 2: Bend your elbows and lift the dumbbells to shoulder level, and then lower them down to your sides with extreme restraint (don’t lock the elbows). Move on to the next rep.

You can try doing 2 sets of 10 reps each. You can also do the same exercise while sitting on a bench, with or without back support. If you weigh 150lb, you would burn approximately 89 calories in 15 minutes. The weights you should be lifting depend on gender, your bodyweight, exercise history, and a host of other things, so always consult a trainer.

Read More:
Basic Fitness Equipment For A Gym-Like Experience At Home
7 Skincare Items You Must Have In Your Gym Bag
5 Signs That You Are Over-Training

With a Masters in English literature, Trina Remedios has spent her recent years extensively writing about health and fitness, with a keen interest in the beauty segment as well. While her high calorific lunches are positively deceiving, her inner hippie takes to the city roads and can run circles around most marathoners. Follow her for beauty hacks, natural fixes, fitness fads, celebrity trends, and wellness tips.