Trainers share their favorite bicep curl variations for working different arm ... - Place the back of your right arm on the top inside of your right knee, ... - Curl the barbell up towards ...

Bicep curls increase arm size and tone the arms making them the better exercise for aesthetic goals. Hammer curls target more ...

After 6 to 8 reps, immediately pick up a dumbbell and perform 8 to 10 single-arm dumbbell curls. Focus on keeping that supinated position. Once you put in the work with this move, you'll see benefits.

Curl the right arm up first, then lower it down. Then curl the left arm up and lower it down. Alternate for 10 reps. More ways to master the move: How to do a squat that actually work your glutes.

Half-kneeling bicep curls. Half-kneeling bicep curls. by The Editors of Women’s Health Published: Mar 07, 2014 2:21 PM EST. ... Kneel down with one knee up and one knee down on the floor.

Are you stuck in a biceps training rut? Frustrating, right? Reignite your progress with these secret old-school arm-building ...

Concentration curls: This variation is performed seated, holding a dumbbell in one hand. The upper body leans forward slightly, with the elbow placed on the inside of the same side knee, arm straight.

If your goal is to purely beef up your biceps, then you can’t go wrong with the bicep curl. “It’s the most effective isolation move if you want ‘rounded’ or ‘peaked’ biceps," says Steve.

These five bicep curl alternatives will help strengthen your upper body more effectively and efficiently than bicep curls. ... place your left knee on the bench, ... Sign up for Well+, ...

You may like The best biceps exercise, according to science; I did 100 reverse flyes every day for a week – here’s how my posture changed; Why your arms aren’t growing: 5 mistakes you’re ...

Like bicep curls, hammer curls target and strengthen your bicep muscles. But how do you do them with proper form? We’re here to break down your technique and build it back up — just like your ...

Biceps Isometric Hold with March. Stand with a dumbbell in each hand, elbows bent and hands held out in front of your body. While holding, lift one knee towards your chest in a marching motion.