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  • Dumbbell Drag Curl

    Hold dumbbells at sides with palms forward and elbows tight to body.
    Curl dumbbells by dragging them along torso, moving elbows behind you.
    Squeeze biceps at top, then lower slowly to start position.

  • Dumbbell Incline Twisting Curl

    Sit on incline bench holding dumbbells at sides, palms facing inward.
    Curl one dumbbell while twisting palm toward shoulder.
    Lower slowly, then repeat with opposite arm.

  • Dumbbell Single Arm Incline Curl

    Hold a dumbbell with an underhand grip. Seated on an incline bench.
    Slowly lift the dumbbell up to chest height
    Return to starting position and repeat.

  • Dumbbell Single Arm Incline Reverse Curl

    Lay on an incline bench.
    Grab a dumbbell 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 bicep touches your forearm. Try not to let your elbow flair outward.
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