 | - Dumbbell Curls
- Like barbell curls, these place intense stress on the biceps and lesser stress on the forearm.
- The undergrip is the primary method used to grip the dumbells, but for variation and to add more stress to the forearms, use an overhand (supinated) grip.
- Press your upper arms against the sides of your torso to keep them in position throughout the set.
- Use biceps strength to curl the weight in a semicurcular arc to your chin.
- As the dumbbells reach the halfway point, rotate the wrists so that your palms are facing upwards (pronation) for the second half of the workout.
- Powerfully contract your biceps at the finish position, then slowly lower the bar back to your thighs.
- To intensify the work on your biceps, this exercise can be done seated.
- You can also alternate dumbell curls, lifting one weight as the other is coming down. Try these while seated on an incline bench to rip you a new one!
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