The biceps brachii muscle is a powerful dual-headed muscle that works as an elbow flexor and forearm supinator. The lateral, long head of the biceps brachii is the primary elbow flexor, while the medial, short head of the muscle provides the supination of the forearm. Dumbbell curls target the biceps; by practicing various types of curls, you can target both heads, giving your arms a more complete workout.
Seated Curls
Sit on an incline or upright bench and grip a dumbbell in each hand, with your palms facing forward. Lay your back and head against the back of the bench; this provides support and allows you to isolate your biceps when lifting the weights. Use your biceps to flex your elbows and bring the weights up to your shoulders, then slowly lower them back down to the starting position. If you do not need the back support, you may choose to sit on the edge of the bench and lock your elbow on the inside of your knee to isolate the bicep muscle. Hang your forearm straight down toward the ground with the weight in your hand and flex your elbow, curling the weight up toward your shoulder then returning to the starting position. Repeat the exercise with the opposite arm.
Hammer Curls
Stand up straight and hold a dumbbell in each hand, with your palms facing toward your body. Flex your elbows and curl the weights up to your shoulders, then release slowly and return the weights to your sides. For best results and to target the biceps, keep your elbows locked at your sides while lifting the weights. You may perform this exercise with both arms at the same time, or you may alternate arms. You may choose to perform hammer curls in the seated or incline position, if lifting weights while standing bothers your back.
Preacher Curls
Sit at the preacher bench with a dumbbell in each hand. Adjust the seat to ensure that you can comfortably place your upper arms on the preacher bench and extend your elbows fully without hyperextending them. When you sit up straight and lean forward, the top of the bench should be at the same level as your armpits. Extend your arms across the bench so that your hands, forearms and weights hang off the bench. Flex your elbows and curl the weights toward your shoulders, with your palms facing upward. Slowly release the curl and return to the starting position.
Lying Wide Curls
Lie on a flat bench with your back and head supported. Grasp a light dumbbell in each hand and extend your arms out toward your sides. You should have a neutral grip on the dumbbells, holding them so that your hands face forward and slightly down. Keep your upper arms still and flex at the elbows, bringing the weights toward your chest. You should rotate your wrists as you bring in the weights, so that your palms face your body at the end of the motion. Slowly extend your elbows, reverse the wrist rotation and return to the starting position. This exercise is more of a stretching and toning exercise for the biceps, so it should be performed at the end of your workout.
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