Dumbbells are an ... the concentration curl is the most effective exercise for isolating and strengthening your biceps. To do this exercise: Sit on a bench or chair with your legs apart; lean ...

A more demanding nine-step regimen than the original 7-Minute Workout, one that requires a couple of dumbbells but still ... Single leg RDL to curl to press - left 6. Single Leg RDL to curl ...

Here's your workout: Dumbbell bench press Bicep curls Lying tricep extensions Single arm dumbbell row See, you really don't need to overcomplicate an effective, upper body workout. Repeat this ...

Take a dumbbell and curl it while tucking the elbows in. Sit on a chair or bench, hands gripping the edge. Slide off, bend elbows to lower your body, then push back up.