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  • Dumbbell Incline Reverse Curl

    Lay on an incline bench.
    Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
    Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.

  • Dumbbell Incline Zottman Curl

    Lay on an incline bench with your palms facing forward.
    Flex at the elbows until your forearms touch your biceps.
    When you hit the top of the movement, rotate your palms and then lower the dumbbells slowly.

  • Dumbbell Spider Curl

    Start by placing your forearms on a flat bench and holding a dumbbell in each hand.
    From this starting position, curl the dumbbells up towards your shoulders, keeping your elbows close to your body and your core engaged.
    Slowly lower the dumbbells back down to the starting position, and repeat for the desired number of repetitions.

  • Dumbbell Twisting Curl

    Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
    Bring the dumbbells to your sides, with your palms facing inward and your elbows bent.
    From this starting position, curl the dumbbells up towards your shoulders while rotating your wrists so that your palms face your shoulders at the top of the movement.
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