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  • Dumbbell Laying Curl

    Hold the dumbbells with an underhand grip. Seated on a bench.
    Start with the dumbbells pointed toward the ceiling, then lower the dumbbells toward your sides.
    Fully extend your elbows, but don't let your upper arm fall behind your torso.

  • Dumbbell Bench Braced Flat Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
    Fully extend your elbows and then flex the elbows.

  • Dumbbell Bench Braced Hammer Flat Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
    Take a neutral grip. Fully extend your elbows and then flex the elbows.

  • Dumbbell Bench Braced Hammer Incline Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
    Take a neutral grip. Fully extend your elbows and then flex the elbows.
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