Master at Arms

Dumb-bells

To fully develop the biceps, it's best to supinate your hands as you do various permutations of dumb-bell curls. Supination is the act of rotating your wrist so that the palm faces upward as you curl the dumb-bell. This is a major advantage dumb-bell exercises have over barbells and EZ-bars, which restrict your wrists to a fixed position

SEATED DUMB-BELL CURL (Biceps brachii, brachialis, brachioradialis) - Hold dumb-bells at your sides while sitting on a bench set at 90. Place your legs shoulder-width apart.		Rotate your wrists as you curl the dumb-bells so that your palms face upward at the top. Slowly return.
SEATED ALTERNATE DUMB-BELL CURL: SUPINATED GRIP (Biceps brachii, brachialis, brachioradialis)		Use the same position and movement as you do for regular seated dumb-bell curls but curl up one dumb-bell while the other is coming down.
5 KNEELING FLAT-BENCH DUMB-BELL HAMMER CURL: HAMMER GRIP (Brachialis, brachioradialis, biceps brachii) - Kneel at the side of a flat bench with your palms facing each other. Keep your lower arms against the bench and your elbows at 90.		Bring the dumb-bells up towards your shoulders and squeeze your biceps at the top, returning slowly.
SEATED CONCENTRATION DUMB-BELL CURL: SUPINATED (Biceps brachii, brachialis, brachioradialis) - Sit on the end of a flat bench and lean forward so that your elbow rests against your inner thigh. Keep your upper arm still and move only at the elbow joint. Extend your arm towards the floor.		Slowly curl up toward your chest, squeezing hard at the top before returning slowly. Bonus tip: To generate a more forceful contraction, supinate your wrist as much as possible, turning your little finger towards your shoulder.