Exercise: Supinated Alternating Dumbbell Curls

Muscles Exercised: Biceps

Description: Setup an adjustable incline bench between 45 and 60 degrees. Lie down on the bench and lower both arms to the start position. Just like in standing alternating dumbbell curls, start with the dumbbell handles parallel to your body and slowly lower them up, rotating the dumbbell on the way up so the dumbbell handles are perpendicular to your body. For maximum effectiveness, squeeze the biceps at the top of the exercise and lower the weight back slowly.

Exercise: Dumbbell Preacher Curl

Muscles Exercised: Biceps

Description: When trying this exercise for the first time, choose a dumbbell lighter than you would usually use for standing or alternating dumbbell curls.

Choose an appropriate height at the preacher curl bench that will support your elbow at full extension and feels comfortable. Do not move your elbows while performing this exercise. Initially, you can support the dumbbell with your other hand to ease into the release. Extend your arm holding the dumbell down to the bottom and then bring your arm back up again until your forearm is just touching your bicep. For maximum stimulation of the biceps, contract your biceps at the top.