When it comes to isolation exercises targeting your biceps, the hammer curl is the bicep curl's slightly edgier sister, a variation you ... strong arms with a new dumbbell arm exercise, then ...

Workout 1 features multiple biceps curl variations to really gas the muscle ... You’ll lower the dumbbell behind your head and extend it back up, keeping your elbows close and controlled throughout.

Ask them what the best biceps exercise is, and you’ll probably hear “dumbbell curl.” That's not a bad guess, especially as it's an incredibly simple, yet effective bicep builder. But ...

Another variation, which is a little more challenging ... To mimic the same movement pattern as dumbbell hammer curls, only with a little more instability and therefore—challenge, try towel ...