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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.
Standing barbell curl. If there was ever a âcompound biceps exerciseâ, this would be it. This is the only direct bicep exercise that you can just pile weight on and use all the muscle of the biceps and forearms to get the weight up. Standing barbell curls are the only must-use exercise if you want tank arms.