Published guides
The Standing Concentration Curl is performed from a forward-leaning position with the working arm hanging beneath the shoulder. The biceps curl the dumbbell while the forearms...
Read exercise guideThe Standing Dumbbell Reverse Curl bends the elbows with the palms facing downward. The biceps contribute while the forearms and grip take on a larger role than in a palms-up...
Read exercise guideThe Standing Inner-Biceps Curl begins with a neutral grip and rotates the palms upward as the dumbbells travel outward. The biceps control the curl and forearm rotation.
Read exercise guideThe Standing One-Arm Cable Curl trains one biceps at a time against continuous cable tension. The unilateral setup makes it easier to focus on each arm's range and control.
Read exercise guideThe Standing One-Arm Dumbbell Curl Over Incline Bench supports the chest and working arm against an incline bench. The biceps perform the curl while the bench limits upper-arm...
Read exercise guideThe Two-Arm Dumbbell Preacher Curl supports both upper arms on a preacher or incline pad while each hand holds a dumbbell. The biceps bend the elbows and control the descent t...
Read exercise guideThe Wide-Grip Standing Barbell Curl uses a palms-up grip wider than shoulder width. The biceps bend the elbows while the torso and upper arms remain controlled.
Read exercise guideThe Zottman Curl raises the dumbbells with a supinated grip and lowers them with a pronated grip. The biceps provide the primary curling effort, while the forearms receive add...
Read exercise guideThe Zottman Preacher Curl supports the upper arms on a preacher pad while the grip changes between the lifting and lowering phases. The biceps provide the primary curl, while...
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