How to do Dumbbell Bicep Curls with Five Variations

Dumbbell bicep curls are a staple of most weight lifting routines, and let's be honest--most of us perform bicep curls for the aesthetic results as opposed to any functional purpose. So why not create a detailed routine that will guarantee fabulous looking biceps? Follow these five exercises to get the basic curl along with some variations that will be sure to add that extra definition you're looking for.

Instructions

1. Dumbbell preacher curl. There are several ways you can perform a dumbbell preacher curl, but the most widely recognized method is to stand behind an incline bench and drape one arm over the top (your armpit will be resting on the top of the bench). Hold a dumbbell in your hand and start in a curled position. Slowly lower your arm down until it's straight and resting along the length of the incline bench. Curl back up and repeat. Complete your set on the right arm and then switch.

2. Standing dumbbell hammer curl. A hammer curl is essentially a bicep curl with your thumbs rotated up towards the ceiling and the finger of both hands facing in towards each other. This really works the lower part of the bicep that wraps around toward the elbow.

3. Incline bench bicep curl. Set an incline bench to about 45 degrees, then have a seat and lie back. Holding dumbbells in both hand, let your arms naturally fall to your sides, arms extended totally straight toward the ground. Slightly rotate your thumbs outward and then perform a bicep curl from this position.

4. Physioball bicep curl with external rotation. This exercise is performed exactly like #3 except that you're sitting upright on a physioball instead of reclined on a bench. Be sure to keep your shoulder blades retracted and your chest wide as you perform the bicep curl. For an added challenge, try lifting one foot off the ground and holding it up while you curl. Do half a set and then lift the other foot up.

5. Squat with bicep curl on balance discs. This is a great way to get your heart rate up and incorporate the lower body into a bicep curl. Standing on two balance discs, hold two dumbbells at your sides and lower down into a squat. As you stand up bring your arms up into a bicep curl. Lower arms down straight as you go back into a squat, so that the exercise becomes a very fluid movement between squatting and standing.