1. Standing dumbbell Curls

Grab a pair of dumbbells and let them hand at arm’s length next to your sides.

Turn your arms so that your palms face forward.

Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can.

Pause, then slowly lower the weights back to the starting position.

Each time you return to the starting position, completely straighten your arms.

2. Barbell Hammer curls

Let the dumbbells hang at arm’s length at your sides, your palms facing each other.

Curl the dumbbells toward your shoulders.

3. Concentration Curl

Site at the end of an exercise bench holding a dumbbell at arm’s length between your thighs. With the back of your working arm resting against your inner thigh on that same side, lean forward at the waist ad brace yourself with your nonworking arm on your opposite thigh. Hold this position as you curl the weight up as high as you can toward your chest. Pause, lower, and repeat.

4. Dumbbell Preacher Curl

Sit on a preacher bench with it set so that the pad fits comfortably into your armpits with your arms extended and the backs of your elbows in contact with the pad. Curl both weights up to your shoulder. Start the exercise by lowering the weights down until your elbows are almost completely straight. Pause and then bring the weights back up to the starting position. Be careful not to allow your elbows to straighten out completely, as that may lead to injury.

Muscles trained:  Biceps, forearms

Sit on an exercise bench holding a pair of dumbbells in your hand with a supinated grip. Keeping your upper arms perfectly still, curl the weight up until your palms are in front of your shoulders. Pause, lower, and repeat.

Execute this the same way as the regular seated dumbbell bicep curl with one exception that you use a supinated grip throughout.

Muscles trained:  Brachioradilalis, biceps

Execute the same way as a regular incline dumbbell curl, except use a pronated grip throughout.

Muscles trained:  Brachioradilalis, biceps

Execute the same way you would as the seated dumbbell biceps curl, except with a neutral or hammer grip.

Muscles trained:  Brachioradilalis, biceps

Execute the same way you would as the Incline Dumbbell Biceps Curl, except with a neutral or hammer grip.

Muscles trained:  Biceps, forearms

Lie prone on an exercise bench holding a pair of dumbbells at arm's length beneath your shoulders. Keeping your upper arms still, curl the weights up until your palms are in front of your shoulders. Pause, lower, and repeat.

Muscles trained:  Biceps, forearms

Lie back on an incline bench holding a pair of dumbbells in your hands at arm's length underneath your shoulders. Keeping your upper arms still, curl the weights up until your palms are in front of your shoulders. Pause, lower, and repeat. The angle of your bench will slightly increase the difficulty of the exercise.

Muscles trained:  Biceps, forearms

Sit on a preacher bench with it set so that the pad fits comfortably into your armpits with your arms extended and the backs of your elbows in contact with the pad. Curl both weights up to your shoulder. Start the exercise by lowering the weights down until your elbows are almost completely straight. Pause and then bring the weights back up to the starting position.

Muscles trained:  Biceps, forearms

Execute this exercise the same way you would a regular Seated Dumbbell Biceps Curl, except start with one weight curled up to the halfway position with your forearm parallel to the floor. Hold that there as you then curl the other dumbbell through the full range of motion for the desire number of reps. After completing the last rep, lower the weight to the halfway position. Now curl the other arm for the same number of reps.

Start: Position yourself as you would for a seated or standing curl: Hold two dumbbells straight down with an underhand grip.

Finish: Perform a standard curl. After squeezing your biceps at the top, turn the weight around so your palms face forward. Then lower the weights, taking care to resist gravity on the way down. At the bottom position, switch back to the original supinated grip.

Start: Sit up straight at the end of a bench. With an underhand grip, hold two dumbbells straight down, at arm's length.

Finish: Curl the weights toward your shoulders. Stop and squeeze when the dumbbells are 6 o 8 inches in front of your shoulders. Hold the contraction for a beat, then slowly return to the starting position. Don't lean back to help yourself lift more weight, and keep your upper arms against your sides throughout the exercises.

Curl one arm up as the other comes down.

Primary Muscle Group: Bicep

Muscle Groups Worked in This Exercise:  Bicep

Seated Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation