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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.
Perform different exercises and in a different order each time you do a biceps workout. For example, you could do hammer curls, concentration curls and barbell curls one week, then switch to alternating dumbbell curls, reverse grip barbell curls and preacher curls the next week.