In order to get those Incredible Hulk shoulders and pectorals, you have to do lots of seated presses with heavy dumbbells. It's not exactly fun, we know, but soon enough you'll have big guns hefty enough to wrestle the best of them.
To learn how to do seated dumbbell presses that tone your arms, especially your biceps, check out this fitness video. Remember to keep doing the routine over and over again to see results.
The seated dumbbell curl is a great arm/biceps exercise.
Because you are seated you can get more force in the biceps. Plus you can tip the seat back to hit a different angle on the biceps than standing.
Work very hard on linking up your "mind muscle" connection.