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  • 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.

  • Dumbbell Standing Single Arm Reverse Curl

    Hold dumbbell with palm facing down and arm straight by your side.
    Curl dumbbell toward shoulder, leading with back of hand.
    Lower slowly to starting position, keeping wrist stable.

  • Dumbbell Zottman Curl

    Hold dumbbells at sides, palms facing forward, elbows tight to body.
    Curl both dumbbells up, then rotate palms downward at the top.
    Lower slowly with palms facing the floor, controlling the descent.

  • Dumbbell Seated Reverse Curl

    Sit tall holding dumbbells at your sides with palms facing downward.
    Curl dumbbells toward your shoulders, keeping wrists stable and elbows tucked.
    Lower slowly to full extension, maintaining control throughout.
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