Pick the ones you like (and maybe some that you don’t), and use them to pump up your arms—and fill out your sleeves.
Photograph by Beth Bischoff
STANDING DUMBBELL CURL
In a biceps-focused list like this, you can’t leave out the classic curl. So we didn’t. (Don’t worry: The exercises will get more interesting.) But we would ask that you use a weight that makes sense: If you’re swaying back wildly and contorting your body—especially excessively arching your lower back—to lift the load, you should probably get a lighter pair of dumbbells.
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides. Turn your arms so your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
OFFSET-GRIP DUMBBELL CURL
It’s nearly identical to the standard-grip biceps curl, with one important twist: Your palm is not centered on the bar of the dumbbell.
Holding the dumbbell close to one of the heads shifts the weight distribution. It challenges your biceps brachii to work harder to keep your palms facing forward at all points of the exercise.
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides—either your thumbs or pinkies should rest right next to one of the heads of your dumbbells. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
It’s nearly identical to the standard-grip biceps curl, with one important twist: Your palm is not centered on the bar of the dumbbell.
Holding the dumbbell close to one of the heads shifts the weight distribution. It challenges your biceps brachii to work harder to keep your palms facing forward at all points of the exercise.
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides—either your thumbs or pinkies should rest right next to one of the heads of your dumbbells. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
HAMMER CURL
Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker.
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
Take your standard-grip curl and flip it on its side. This small difference in the way you hold the dumbbell helps transfer more of the work from your biceps brachii to your brachialis—a muscle that can make your arms look thicker.
Do it: Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing your thighs. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
STATIC DUMBBELL CURL
This biceps exercise takes advantage of isometric training, a technique in which you hold the weight in one position for a period of time. It will stimulate your muscles in a way that is different from performing full reps, explains BJ Gaddour, Men's Health Fitness Director. And that simple change can spur new growth.
Do it: Grab a dumbbell with your right hand and stand behind a bench raised to a 45-degree angle. Lower the dumbbell until it’s just beyond half way. Hold for 20 seconds and then repeat on your left arm.
Photograph by Beth Bischoff
DECLINE DUMBBELL CURL
Lying chest-down on a bench really isolates the biceps since you don’t have to maintain as much tension in your legs and core muscles as you do when you stand. Use various grips in this position to zero in on different parts of your biceps.
Do it: Grab a pair of dumbbells and lie with your chest against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
The opposite of the decline variation, you’ll lie on your back, allowing your arms to drop down behind your body. This puts an extra challenge on the long head of your biceps brachii because you’re working from a deficit—meaning, you’re starting the movement at a point where you have less leverage than normal.
Do it: Grab a pair of dumbbells and lie with your back against a bench that’s set to a 45-degree incline. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arms.
Photographs by Beth Bischoff
KNEELING SINGLE-ARM CURL
Curling a weight with one arm helps you zero in on weak spots—especially if you have one side that’s stronger than the other, says Gaddour. And performing the biceps exercise in a kneeling position will diminish the chance that you use body English to heave the weight up to the top position.
Do it: Grab a pair of dumbbells. Hold one dumbbell by your side in your left hand, palm facing your thigh. In your right hand, hold the dumbbell with your palm facing outward. Without moving your upper arm, bend your elbow and curl the dumbbell as close to your shoulder as you can. Pause, then slowly lower the weight back to the starting position. Each time you return to the starting position, completely straighten your arm. Perform all reps on your right arm before switching to your left.
Reference and source : http://www.menshealth.com/fitness/best-biceps-exercises/slide/8
