Most people join gyms and hire trainers to stay in shape. While some people prefer to be a casual body builder, others choose to go into professional body building. You will find lots of different exercises for professional body builders and for casual body builders. There are even exercises for specific body parts. In the world, building biceps is one of the more popular workouts. Here is an effective exercise which can be used to build your biceps.

1.The first thing you need to do is sit on a bench or a chair and place your feet a little bit wider than your shoulder line. Keep your feet and legs pointing outward.

2.With a dumbbell in hand, hold it between your legs. Bend down a little bit and try to keep your spine and back as straight as possible. The rear of your arm should be resting on your inside thigh while having the dumbbell lowered.

3.Tighten your stomach muscles while holding your breath. Now pull up, lifting the dumbbell, and when it is in position squeeze. The rear of your arm must stay attached to your leg as you bring down the dumbbell. Carry on this practice again.

Below are mistakes you should try not to do.

1.Firstly, try to avoid providing leverage from your knee. You will not have success if you do this. So the best thing to do is to use your elbow when raising the dumbbell.

2.Also try not to swing the dumbbell. When swinging, you don’t have control on the weight. Creating tension is important to manage the dumbbell weight.

3.Try to keep your arm and back in a straight position. Lifting the dumbbell with the arm bent kills the result you may be looking for. Building your biceps with a dumbbell incorporates many more techniques that have not been mentioned. By exploring the internet, joining a club, or finding a trainer, you can find other exercises for your biceps. Depending on your level of experience you will find different exercises. It is best for novices to start with smaller weights and fundamental stances. If your workout sessions are too long it can become destructive to your body.