Stand tall with feet positioned shoulder-width apart. Hold the barbell at thigh level using an underhand grip. Secure the arm ...

2. Basic Exercise for Training Biceps: Dumbbell Curl The dumbbell curl is considered the best exercise for working the biceps ...

Curl the dumbbells up, rotating your palms and turning your pinkies upward, squeezing your biceps at the top. Pause for a count, then twist the dumbbells forward so your palms are facing out ...

Start with palms facing up, perform a standard bicep curl. At the top of the curl, rotate your wrists, so palms face down. Lower the dumbbells with this new grip, then rotate back to the starting ...

it’s the bicep curl and, rightly so. Not only is it incredibly effective, hitting the biceps brachii muscles (the long and short head of the biceps), to improve their roundness and strength ...

Curl the dumbbells up, rotating your palms and turning your pinkies upward, squeezing your biceps at the top. Pause for a count, then twist the dumbbells forward so your palms are facing out ...

When it comes to exercises targeting your biceps, the hammer curl is the bicep curl's slightly edgier sister, a variation you definitely want to add to your fitness wheelhouse for building muscle ...