Curl the dumbbell toward your shoulder, squeezing your bicep at the top ... your feet flat on the floor and hold a barbell ...

Since we use our biceps for everyday activities, like picking up bags of groceries, we may think of the move as a no-brainer ...

If so, here's some alternatives to the bicep curl that will still have the desired effect. Sit down on a bench set to a 45-degree angle holding two dumbbells at your sides with an underhand grip.

Lower the dumbbells slowly. Hammer curls help add thickness to your arms and improve grip strength. Try 3 sets of 10-12 reps. Concentration curls focus on isolating the bicep muscle for better growth.

Using just a pair of dumbbells (we favor the best adjustable dumbbells as you can change the weight in seconds without having ...

“This can be done with dumbbells, a barbell, or on a machine. Either way, the supinated-grip biceps curl is key.” That’s because, of all the biceps exercises, this one hits the muscle group ...

Curl the weights up with palms facing forward, then rotate your wrists to lower them with palms down. This trains your grip while also hitting arm muscles ... ll lower the dumbbell behind your ...

like bicep curls, dumbbell shrugs and underhand back row — all of which will help to hit the muscles in your posterior chain. There are many benefits of building a stronger upper body.