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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
This curl isolates the whole biceps. Sit down on a chair or bench with a dumbbell in one of your hands. Lean forward slightly and place your triceps (back of the arm) on the inside of your thigh. Inhale as your lower, and exhale as your bring it up to your shoulder. Donât lower the barbell quickly. 2  Resist the weight as you slowly lower it to maximize the effectiveness of each rep. 3  You can also do this exercise seated. 4  The bar will come down to a rest at your thighs, which shrinks the range of motion to the area that pumps the greatest load on the biceps.