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Men's Health fitness director Ebenezer Samuel demonstrates how to do a perfect dumbbell biceps curl to build big arm muscle.
1. Supinated Biceps Curl. How to: Hold a pair of dumbbells at sides, palms facing forward, and keep back straight and chest up. Without moving upper arms, bend elbows and curl the weights toward ...
The dumbbell drag curl focuses on the short head of the biceps, building width and density. Hold dumbbells at your sides with palms facing forward. Curl the dumbbells upward, keeping them close to ...
Reverse curls. Stand with your feet shoulder-width apart. Hold one dumbbell in each hand with your palms facing the back of the room. Imagine you are doing a bicep curl, but with your palms facing ...
Curl the dumbbell up, moving only at the elbow joint. Keep your upper arms still and perpendicular to the floor. Squeeze your biceps at the top of the movement.
Dumbbell biceps curl on the preacher bench using momentum of body to help lift weights. The Preacher curl is performed while standing or seated, with hands hanging down holding weights (palms facing forwards), by curling them up to the shoulders. It can be performed with both arms, or one arm at a time. Standing barbell curl
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