Seated bicep curls
Sit on an exercise bench holding a pair of dumbbells in your hands with a supinated grip. Keeping your upper arms perfectly still, curl the weights up until your palms are in front of your shoulders. Pause, lower, and repeat.
Seated dumbbell reverse curl
Execute the same way as the regular seated dumbbell bicep curl with one exception that you use a supinated grip throughout.
Seated dumbbell hammer curl
Execute the same way you would the seated dumbbell curl, except with a neutral or hammer grip.
Incline dumbbell bicep curls
Lie back on an incline bench holding a pair of dumbbells in your hands at arm’s length underneath your shoulders Keeping your upper arms still, curl the weights up until your palms are in front of your shoulders. Pause, lower, and repeat. The angle of the bench will slightly increase the difficulty of the exercise.