- 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.
- 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.
- 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.
- 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.
