Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

Men's Health fitness director Ebenezer Samuel demonstrates how to do a perfect dumbbell biceps curl to build big arm muscle.

Tighten and tone flabby arms in 30 days with 4 simple, effective moves designed for strength and definition after 45.

The dumbbell biceps curl is one of the most common exercises used in the gym to build arm muscle, but it's easy to make mistakes. Avoid these big ones.

Three-time Mr. Olympia winner Frank Zane, age 79, is breaking down bodybuilding staples on Instagram. Most recently he demonstrated the one armed dumbbell curl.

Curl the weight up half way and hold this position with your left arm while you do full dumbbell curls with your right arm. Do ten reps and then switch arms. Rest for 90 seconds and then repeat.