Set a bench to a 45-degree angle, or whatever works best for your shoulders. Grab a pair of dumbbells and set up with your feet on the floor, back on the bench, and arms perpendicular to the floor.

However, if your shoulders are fully healthy and you want to mix up biceps day, the incline bench dumbbell curl can work well. It ups the tension on the biceps when your shoulder is in extension, ...

Lee Boyce, C.P.T. The spider curl is a variation of the biceps curl that utilizes a straight bar, dumbbells, or an EZ-bar. Spider curl's form is a little different than that of a classic curl as your ...

You can make the classic dumbbell arm curl better with one tiny adjustment: Move your hands off-center. That is, instead of grasping the center of the dumbbell handles, hold them so that each thumb ...

If your arm day consists of bicep curls on bicep curls, it might be time to switch things up and throw some bicep curl variations into the mix. Doing slightly different takes on the staple exercise ...

Operation big arms often means one thing – bicep curls! After all, this isolation exercise is pretty easy to execute, making it ideal for lifters of all levels, and it delivers the goods when it comes ...

Sit on an incline bench (about 45 degree) holding a dumbbell in each hand as shown in the picture. Keeping your elbows stationary, curl the weight upwards towards your shoulders. At the top position, ...