Bicep Curls using Dumbells 

Dumbell Bicep Curls
Stand Upright, Shoulders Pulled Back, Core in, Soft Knees
Fists facing outward, with dumbells in your hands
Start with dumbells resting on quads or on the sides, elbows tucked into the waist
With an upright posture, curl your arms to work biceps with a smooth motion
Target to complete 15 repetitions
For an added challenge:
1. Pickup at least 5 lbs heavier weight after 15 repetitions are complete.
2. Hold a double bicep pose, for an additional 10 to 15 seconds
Video Credit: / creationsbyabhay