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Specifically, the biceps curl works the muscles in the front of the upper arm. Nicole L. Campbell: To do a biceps curl with a dumbbell, hold a dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body. Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm. When you're doing biceps curls, don't swing your arm or elbow.
Limited strength in the forearms can result in fatigue when lifting weights or while completing many task required by hands, like cooking, yard work and holding power tools. Dumbbell hammer curls will help strengthen your forearms so you can complete everyday task without arms being painfully worn out. Keep the elbows locked and close to your body. 2  Through the whole hammer curl, keep your elbows locked in at your sides. 3  If you find that when you are doing the hammer curl that your elbows are moving forward, lower your weight.