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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.
In order to build big biceps, youâre going to have to do curls. And thankfully, there are a lot of variations of this particular exercise: concentration curls, Olympic barbell curls, preacher curls, EZ bar curls, cable curls, hammer curls,â¦ But thereâs one exercise that gets overlooked quite often, and that is the âZottman curlâ.