25 Ways to Do Dumbbell Bicep Curls

For decades, the dumbbell curl has been helping us build bigger biceps—but it also seems to have stripped us of our imagination. After all, how often do you try a new variation of this classic arm exercise? If it's not every four weeks, then you need to shake up your workout to achieve faster results. Start today with this simple guide from The Men's Health Big Book of Exercises.

By mixing and matching any of the five hand positions and five body positions described here, you can instantly create 25 different versions of the curl. The upshot: You'll never run out of new ways to build your biceps. (Learn the right sets for size and strength.)

The right way to curl: Let the dumbbells hang at arm's length straight down from your shoulders. Then, without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weights back to the starting position. Each time you return to the start, straighten your arms completely

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