How It Works Grab a dumbbell in each hand, choosing the heaviest weight that allows you to complete eight to 10 repetitions of the dumbbell biceps curl. For your first set, perform the exercise as described, with one exception: Use an overhand grip, your palms facing behind you at first. Do as many reps as you can, then rest for 60 seconds and perform a second set of biceps curls with a neutral grip (palms facing each other). Rest again for 60 seconds and do the move once more with an underhand grip, as shown. Repeat once for a total of two rounds. Do this workout twice a week.
Return to Bigger Biceps in Minutes for the complete workout.