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These exercises are the standing dumbbell curl, seated dumbbell curl and incline dumbbell curl. The gist of these workouts is you hold a dumbbell in each hand, place your elbows by your sides and then raise the dumbbells up as high as you can while contracting your biceps to the fullest.utting the Pieces Together. Begin your arm workout by doing three to five minutes of jumping jacks and then three to five sets of pushups to warm up your muscles. Then move on to the meat and potatoes of your arm workout, which are the superset exercises. Do three exercises for the biceps and triceps.
4. Use the right form. Your train to failure weight should also be a weight you can lift while using the proper form. Using the right form keeps your biceps from getting injured and promotes the right kind of muscle-building. 1  Start each set with your arms fully extended, rather than having your elbows bent. Increase to 3 sets after a week or two, then add more weight as you get stronger. 2  You may find that you'll have to use a lower weight for this exercise than you use for regular dumbbell curls. 3  That's not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout.