This Simple Biceps Workout Is All About Building Foundational Strength

Biceps curls are an arm day favorite for a reason: they work. "There are two different phases of the biceps curl: the concentric phase, or the 'up' phase of the curl where the muscle is contracting (getting shorter); and then there is the eccentric or 'down' phase of the curl where the muscle is getting longer," Cloe says. The eccentric phase is where muscles get stronger." Here's how to a biceps curl:

• Start standing with your feet hip width apart and a dumbbell in each hand with your palms facing away from you at your sides.
• Bend your elbows, bringing the weight up to your shoulders.
• Straighten your arms to bring your weights back to the starting position.
• Repeat for 10 reps.