Dumbbell Curls

• 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!

Hammer Curls

• 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 simultaneously upward and foreward in a semicurcular arc to shoulder level.
• Powerfully contract your biceps at the finish position, then slowly lower the bar back at your sides.
• To intensify the work on your biceps, this exercise can be done seated.
• If seated, you can alternate hammer curls.