Exercise Advice: Sit at the end of a flat bench with your feet flat on the floor and your back upright and straight. Grab a dumbbell in each hand and let them hang at your sides with both palms facing inward toward the bench. Simultaneously curl the dumbbells up while twisting (i.e., supinating) your wrists outward on the way up. Be sure to squeeze your biceps at the top for a one-count and then slowly return to the start position and repeat.

This post is part of a series on Bicep Exercises:

1. Biceps Exercises – Zottman Dumbbell Preacher Curls
2. Biceps Exercises – Single Arm Cable Curls
3. Biceps Exercises – Single Arm Dumbbell Incline Curls
4. Biceps Exercises – Two Arm Dumbbell Preacher Curls
5. Biceps Exercises – Barbell Curls With Wide Grip
6. Biceps Exercises – Standing Zottman Dumbbell Curls
7. Biceps Exercises – EZ Bar Concentration Curls
8. Biceps Exercises – Seated Dumbbell Curls
9. Biceps Exercises – EZ Bar Spider Curls
10. Biceps Exercises – Standing Cable Curls
11. Biceps Exercises – Standing Angled Dumbbell Curls
12. Biceps Exercises – Lying High Cable Curls
13. Biceps Exercises – Lying Dumbbell Curls
14. Biceps Exercises – Machine Preacher Curls
15. Biceps Exercises – Single Arm Preacher Curls
16. Biceps Exercises – Two Arm Cable Curls
17. Biceps Exercises – EZ Bar Preacher Curls
18. Biceps Exercises – Preacher Hammer Dumbbell Curls
19. Biceps Exercises – Reverse Grip Plate Curls
20. Biceps Exercises – Alternating Hammer Curls
21. Biceps Exercises – Alternating Incline Dumbbell Curls
22. Biceps Exercises – Barbell Curls
23. Biceps Exercises – Cable Rope Hammer Curls
24. Biceps Exercises – Cable Preacher Curls
25. Biceps Exercises – Chin Ups
26. Biceps Exercises – Close Grip Barbell Curls
27. Biceps Exercises – Dumbbell Concentration Curls
28. Biceps Exercises – Reverse Grip Barbell Curls
29. Biceps Exercises – Alternating Dumbbell Curls
30. Biceps Exercises – Two Arm Dumbbell Curls
31. Biceps Exercises – EZ Bar Curls
32. Biceps Exercises – Free Motion Two Arm Cable Curls
33. Biceps Exercises – Hammer Dumbbell Curls
34. Biceps Exercises – Incline Dumbbell Curls
35. Biceps Exercises – Incline Angled Dumbbell Curls
36. Biceps Exercises – Lying Straight Bar Cable Curls

Tagged as: biceps