To do preacher curls, set up at a bench with your upper arms resting on the pad and curl a dumbbell or bar up toward your shoulder, keeping your arms fixed in place. Lower the weight slowly to reset.

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One of the biceps’ main jobs is to turn the palm upward. Exercises like dumbbell curls with a twist (starting in a neutral ...

Forward-Leaning Bicep Curl Mechanical Dropset Workout. The biggest downside of movements like the preacher curl or forward-leaning bicep curl is that they may not allow you to use as much load as ...

To begin, find a preacher curl bench and adjust the height to fit your body. Grab a weight in each hand and place your upper arms on the padded surface, ensuring they are securely resting. 2.

Preacher curls: With this variation, a preacher curl machine or other sloped surface is used. Here, the elbows are in front of the body and the upper arms are fully supported as the weight is lifted.

Keep your lower body in one place while performing the bicep curl. Pick a lighter weight that allows you to perform all of the repetitions in your set (usually 10-15) without compromising your form.

The bicep curl variation is a solid addition to any dumbbell arm workout for strengthening your biceps, wrists and forearms and features on some of the best upper body strength programs.

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Wagener also recommends this bicep curl variation that works multiple muscle groups at once. “It can be done with either dumbbells or a barbell, making it a versatile option,” he says.