My name is Skip La Cour; I am a 6-time national champion, drug-free bodybuilder. You can learn how to improve your bodybuilding and training efforts by visiting my websites skiplacour.com, manformation.com, massmachinenutrition.com. And today I'm going to talk to you about bodybuilding. Developing your biceps with dumbbell curls. One of the basic movements, the basic exercise for building your biceps are dumbbell curls. When you're doing dumbbell curls, you want to make sure you have a nice wide arc all the way up and you bring it back in a nice wide arc. That way, you can make sure that tension is on your biceps where it belongs. And you want to explode all the way up in 1 count and control all the way back in a 2 count. So its 1 explode really filling the biceps and controlling the biceps on the way down. What's really important is your elbow position. You don't want your elbows flaring out. You want to keep them very close to your torso and that keeps the tension on your biceps. Good Job! And that's how you develop your biceps with dumbbell curls.