BENCH PRESS You can have the bench at any setting, flat, incline or declined. Aim to work your arms in a full range of movement with the dumbbells. Focus on lowering the weights to the outside of your shoulders.
BICEP CURLS You can perform this exercise in all three biceps actions, normal / reverse and hammer. Aim to keep your elbows close to your side. You may want to be lying (harder) or seated during this exercise. Avoid swinging the weights, if you get tired, work one arm at a time.