Alternating Dumbbell Curls:
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended and palms facing forward. Alternate curling one dumbbell towards the shoulder while keeping the other arm extended. Repeat for desired reps.
Hammer Curls:
Similar to alternating dumbbell curls, but keep palms facing each other throughout the movement. This targets the brachialis muscle for added thickness to the biceps.
Concentration Curls:
Sit on a bench or chair with legs spread apart. Hold a dumbbell in one hand, rest the back of the upper arm against the inner thigh, and fully extend the arm. Curl the dumbbell towards the shoulder, focusing on squeezing the biceps at the top of the movement.
Preacher Curls:
Using a preacher bench or incline bench, position the upper arms against the pad and hold a dumbbell in each hand with palms facing up. Curl the dumbbells towards the shoulders, focusing on controlled movement and full range of motion.
Incline Dumbbell Curls:
Sit on an incline bench set to a 45-degree angle, holding a dumbbell in each hand with arms fully extended and palms facing forward. Curl the dumbbells towards the shoulders, maintaining tension on the biceps throughout the movement.
21s:
Perform a set of 21s by dividing the exercise into three segments. Start with 7 partial reps from the bottom to halfway, then 7 partial reps from halfway to the top, and finish with 7 full-range reps. This technique maximizes time under tension for the biceps.
Reverse Curls:
Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing down. Curl the dumbbells towards the shoulders while keeping the palms facing down throughout the movement.
Zottman Curls:
Start with palms facing up and perform a regular dumbbell curl. At the top of the movement, rotate the palms to face down and slowly lower the dumbbells with palms facing down.
Burnout Set:
Finish the workout with a burnout set of high-repetition curls using lighter dumbbells. Perform as many reps as possible with good form until failure to fully fatigue the biceps muscles.