The bicep curl variation is a solid addition to any dumbbell arm workout for strengthening your biceps, wrists and forearms and features on some of the best upper body strength programs.

Keeping with my week-three approach doing 25 reps of bicep curls, hammer curls, Zottman curls, and wide curls, I decided to go for broke and upped my dumbbells to 15 lbs each. In all honestly, I ...

Wide Biceps Curl. How to: Hold a pair of dumbbells in each hand. Glue elbows to sides, but hold forearms out at a 45-degree angle away from your body.

While it’s easy to turn to the tried-and-true biceps curls, if that move is growing stale, not giving you further results, or creates discomfort, we’ve got a list of other exercises and two ...

Do Bicep Curls or Hammer Curls Build Bigger Arms? ... Wide-overhand bent-0ver barbell row: The perfect compound exercise to strengthen the entire posterior chain.

Lie face up with knees bent and feet flat on the floor. Hold kettlebell with both hands around the horn and extend arms above ...

Pull the weights up toward your shoulders and chest, like you would for a bicep curl, stopping when they are parallel to the floor. Lower them down to the starting position. Repeat 10 times.

Wide curls specifically work both the biceps and forearms, but unlike the Zottman curl, there is no rotation of the arm required. How to: Stand with feet hip-width apart, holding a dumbbell in ...

The short head may be smaller than its brother, but it adds thickness to the biceps when fully developed. Curl variations that emphasize the short head include wide-grip barbell curls, where the ...

Kneeling Wide Bicep Curl to Arnold Press Lindsey Clayton Perform two kneeling wide bicep curls: Start kneeling with knees hip-width apart, arms down by sides, palms facing outward, and a dumbbell ...

Partial Wide Curl to Bicep Curl. Stand with feet shoulder-width apart, dumbbell in each hand. Curl one dumbbell towards the opposite shoulder in a diagonal motion.