For biceps training, choose dumbbells of a kilogram of weight. Alternatively, do bottles, two of water. Generally, it is the weight training more effectively, with less weight and more repetitions, than Vice versa. Take in each Hand a dumbbell. To set you straight. The rest feet hip width apart on the floor, the legs are slightly bent. The arms lie close to the body. Now the arms with the dumbbells lift up and in front of the chest. In the process, exhale. Arms lower back, inhale and do the Exercise ten times to repeat. After a short break, a second passage follows.