The concentration curl puts all the focus on your upper arms, says MacPherson. - Sit on a bench with your legs wider than shoulder-width apart, knees bent, and a dumbbell between your feet. - Grab ...

Which Muscles the Dumbbell Biceps Curl Targets You won't be shocked to know that you're going after the biceps when you perform this exercise—it's right there in the name, after all.

Bulging biceps are a sign of strength, power, and dedication. The cable bicep curl is one of the elite bicep-focused exercises worth including in your upper-body muscle-building program.

To mimic the same movement pattern as dumbbell hammer curls, only with a little more instability and therefore—challenge, try towel hammer curls. Loop a towel through the handle of a kettlebell.

Target muscles: Legs, core, biceps, buttocks. Stand tall and keep your feet hip-width apart and pointing straight ahead with the dumbbells at your side. Simultaneously bend at the knees and the ...

Build stronger, sculpted arms at home with this six-move dumbbell workout Bicep curls or hammer curls: which is best for adding size to your biceps 2. Barbell curls (Image credit: Getty Images) ...

Bicep curls vs hammer curls: How to perform each exercise Knowing the benefits of hammer and bicep curls is all good and well, but they’re useless if you don’t know how to do them.

But our love for bigger biceps, built from bicep curls, is only half the story. What you really need to ask yourself is this: are you really making the most out of your dumbbell curls? We've got our ...