This lesser-known curl variation gives much more tension at the stretch. Even Israetel has started implementing them into his weekly routine, calling them his favorite bicep exercise.

The bicep curl, when done correctly, is one of the most effective exercises to build bigger arms. Here's how to maximise dumbbell curls for biceps.

Keep your lower body in one place while performing the bicep curl. Pick a lighter weight that allows you to perform all of the repetitions in your set (usually 10-15) without compromising your form.

Two Barry's instructors weigh in on how to do a bicep curl properly so you can get the most out of the move every time. Picking up a pair of weights can be a daunting task. It can be tricky to ...

Superset 1: Lying Chest Fly (10 reps) + Lying Triceps Extension (10 reps) — 3 sets; Superset 2: Curl and Press (10 reps) ... Bring the weights up to your shoulders, performing a bicep curl.

Pull the weights up toward your shoulders and chest, like you would for a bicep curl, stopping when they are parallel to the floor. Lower them down to the starting position. Repeat 10 times.

Keep your lower body in one place while performing the bicep curl. Pick a lighter weight that allows you to perform all of the repetitions in your set (usually 10-15) without compromising your form.

The first is the classic bicep curl – the one you've seen in every gym with folks lifting a pair of adjustable dumbbells or barbells. And the second is the more modern alternative: the hammer curl.

Bicep curls can't be beaten when it comes to zeroing in on your upper arms. Here's why you should add this isolated move to arm day, and how to get them right.

Our move today is a balancing bicep curl. You will need a set of medium handweights and a clear, flat surface to stand on. This curl will be working not only your biceps but will be toning your core.