Although, the measure of a man is sometimes the size of his biceps, not all of them resort to taking supplements in order to get there but in putting their time in at the gym pumping iron. And while there are a variety of exercises that use cables, barbells and so on and so forth, one can build a big pair of biceps by using a pair of dumbbells. So here are three exercises that will help you achieve ‘alpha-male’ status or at least get you started:

1.Concentric Curls

Sit on a bench with a dumbbell in one arm. With your back straight but slight leaning forward, position your elbow on the inside of your thigh, and your hand with the dumbbell straight. Hold your other knee for balance with your free arm. Bring your arm (holding the dumbbell) in an upward motion towards your chest, and ensure that your entire body is in a stable position throughout the execution. Now bring your arm back to its starting position where the arm is straight. One can begin with two sets of 10-12 reps each for both hands.

2. Alternate Dumbbell Curls

Stand straight with the dumbbells at your sides. Raise the dumbbell in one hand towards your chest while gradually twisting your wrist inwards. Now lower the dumbbell back to its starting position while simultaneously raising the dumbbell in the other hand in similar fashion. One can begin with three sets of fifteen reps.

3. Hammer Curls

This exercise can be performed by raising the dumbbells in both hands simultaneously or one at a time. There is no difference between the dumbbell curl and this exercise except for the fact that you do not turn your wrists inwards.

With the start position at your sides for both dumbbells, raise both hands simultaneously until they are close to your shoulders, and then squeeze your biceps at a count of one. Lower the dumbbells back to the starting position once this done. One can begin with three sets of twelve.