As a college student, it is sometimes difficult to find time and a place to strengthen your biceps. If you have a large fitness facility on campus, often the weight room is overcrowded. However, it is possible to perform a variety of biceps exercise with space-saving dumbbells in your dorm room.
Alternating Hammer Curls
Stand with your feet shoulder-width apart and your torso straight. With a dumbbell in each hand and your palms facing your body, bring one dumbbell up toward your bicep while keeping your elbow close to your body and your upper arm still. Slowly return to the original position, and repeat the motion with your opposite arm. Perform three sets of 10 total repetitions with each arm.
Alternating Biceps Curls
Biceps curls can be performed while standing, sitting or sitting at an incline of 45 degrees with the floor. To perform biceps curls, hold a dumbbell in each hand with your palms facing away from you. Slowly bend at the elbow, and bring a dumbbell up to your bicep while keeping your elbow close to your body and your upper arm stationary. Return your arm to the original position and repeat with the opposite arm. Perform three full sets with each arm for 10 repetitions.
Concentration Curls
Concentration curls help keep your upper arms stationary while strengthening your biceps. Sitting on the edge of a chair, grip a dumbbell in your left hand. Rest your left elbow on your left knee, and extend your arm until straight with your palm facing upward. Slowly curl the dumbbell toward your bicep. Return to the original position. Perform three sets of 10 repetitions with each arm.
Preacher Curls
Preacher curls can be performed over the back of a chair. Kneel on the seat of a chair so that your chest touches the back of the chair. Grip a dumbbell in each hand and stretch your arms out over the back of the chair. With your arms outstretched and palms facing the ceiling, slowly curl both dumbbells up toward your body until the dumbbells almost touch your biceps. Return the dumbbells to the original position. Perform three sets of 10 repetitions.
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