The Dumbbell Supination Curl is one of the best overall bicep exercises because it works the bicep muscles from several different angles and it engages the forearm muscles as well.

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Dumbbell Supination Curl

When you begin this exercise, you are holding the dumbbells down at your sides, with your palms facing in towards your legs. As you raise the dumbbells, turn your arms so that your thumbs rotate out away from your body. This has the effect of changing the angle of attack on the bicep muscles, which stimulates growth in a different way than "flathead" type of exercises like the Bicep Concentration Curl.

Also, you will engage the forearm muscles when doing the dumbbell supination curl, and since some of the forearm and bicep muscles and tendons wrap around the elbow, you will be providing additional stimulation there as well. Related Downloads:
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Dumbbell ExercisesThe graphic shows doing this movement with both dumbbells at the same time, although you can actually get better neuromuscular coordination and ultimately more strength by doing the exercise one arm at a time. 

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