Biceps Dumbbell Workout For Size

CURL

1. Curl

            4 sets
            Reps: 15-12-8-8
   Rest for 60 sec between sets.

DRAG CURL

2. Drag Curl

             4 sets
             Reps: 12-15

 Rest for 60 sec between the sets.

HAMMER CURL

3. Hammer Curl

               4 sets
               Reps: 15-20
  Rest for 60 sec between the sets.

4. Cheat Curl

CHEAT CURL

               4  sets

               Reps: Maximum

  Rest for 60 sec between the sets.

In this exercise use the heaviest possible Dumbbell and use the momentum of hips to curl.