Sit on a bench holding a dumbbell in each hand with your palms facing inward:
- Inhale and raise one arm at a time, turning the palm up
- Raise your elbow to continue curling the dumbbell
This exercise involves the brachioradialis, brachialis, biceps, anterior deltoids, and, to a lesser extent, the coracobrachialis and upper pectorals.
Comment: biomechanically, this exercise is excellent for emphasizing the biceps in all its actions (flexion and protraction of the arm and supination).
THREE WAYS TO CURL DUMBBELLS:
1. work both the biceps and brachialis
2. mainly work the brachioradialis
3. mainly work the biceps