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Ini 3 latihan bicep khusus dumbbell only, ga perlu banyak2 variasi 1. Bicep curl, pastikan posisi dumbbell ada didepan badan kalian, supaya target otot lebih kearah short head 2. Incline bicep curl, pastikan posisi kursi ga terlalu turun, dan saat melakukan gerakan, posisi bahu kalian tetap terkunci. Gerakan ini fokusnya ke long head 3. Dumbbell hammer curl, gerakan ini bakal nargetin brachialis san foreamrs kalian. Ini penting juga sehingga pertumbuhan lengan kalian secara menyeluruh proporsion
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