Bicep Curls Grab a dumbbell in each hand and begin in a standing position with your arms fully extended at your sides, palms facing you. Keep your weight in your heels throughout the exercise. To perform the move, rotate your wrists outward as you curl the weights up to your shoulders. Squeeze your biceps at the top of the movement before lowering the weights to your sides again. Perform 3 sets of 10 reps. Drag Curls Perform this exercise as you would a bicep curl, but push your elbows back as you curl so the discs of the dumbbells slide along your torso. Perform 3 sets of 10 reps. Hammer Curls Grab a dumbbell in each hand and begin in a standing position with your arms fully extended at your sides, palms facing you. To perform the exercise, curl the weights up to your shoulders (without rotating your wrists as you would in a bicep curl). Squeeze your biceps at the top of the movement before lowering the weights to your sides again. Perform 3 sets of 10 reps. Concentration Curls Sit on the edge of a bench or chair with your knees pointed outward slightly. Holding a dumbbell in your right hand, bend your right arm, bring it between your legs and push the back of your arm into your right thigh. Place your left hand on your left thigh for support. Engaging your right bicep, lower the weight toward the floor. Curl the weight back up to your shoulder. The slower you perform this exercise, the more effective. Perform 3 sets of 10 reps. Cheat Curls Grab the heaviest dumbbells you think you can curl. In a standing position, fully extend your arms at your sides and make sure your palms are facing your thighs. In this exercise, you’ll use momentum from your hips and torso to generate enough power to curl the weights all the way to your shoulders. Rotate your palms outward as you rock your torso forward and then thrust your hips to create the momentum necessary to assist your biceps in lifting the weights. Avoid leaning back as you lift. Perform 3 sets of 10 reps or as many as you can.