Step 1 :- First of all , you stand on the floor in straight

direction and  the staring position is standing upright 

with your feet shoulder width apart.also know everytime 

hat Feet must be are almost parallel, toes directed 

slightly to the side. Take a barbeel with an underhand

grip, keeping your shoulders width apart. Fully straighte

n up, bent a little in the waist and lower the bar to the

your lower back muscles. This is a starting position.

Step 2 :-Now take a deep breath, hold your breath, and

 lift the barbell up to the level of the upper chest,

bending your elbows. Despite this bending do not move 

elbows, but keep them on the sides of the trunk and

do not bend the hands and wrists.Repeat this process 

again and again according to Bodyclubs trainning

 workout . you also make your arms is heavy and large

 muscular . Do not use heavy weight while some months

 not done exercise because it will not only reduce the

 load on biceps but also may lead to back injury

.

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Dumbbell Bicep Curl

Dumbbell curls are very important for a 

biceps muscle developments because the

 whole biceps work at the same time. So,

 dumbbell curls are considered the most

 efficient exercises for biceps. It can be

 done on seated, standing or incline bench

 press which helps you to make your 

biceps of branchi muscle. so it have a one

 dumbbell sets (weight according to your wish ) but biceps muscle makes large of 

heavy weight so the main steps of dumbbell biceps curls are following below:-

Step 1:- Take a dumbbell sets (first set takes light weight) on your both hands.

 The starting position depends as your wish. You touch your foots on the floor,

 shoulder width apart holding, chest and shoulder are tightly straight and a little 

bent of your back are allowed but muscle should be fix your posture until the end

 of the set. It also known as Alternatives dumbbell curls.

Step 2:- Now take a deep breath, tight your bicep muscle and lift one dumbbell 

up of your hands , bending elbow at the same time, while other hand remains 

constant . Dumbbell are maximum rise of your chest-shoulder up and minimum

 down slowly (1 seconds to raise the dumbbell and 4 seconds to lower them) of 

your hips .so that repeats the process of your second hands and make your 

arms are muscular and health.          

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