Sit on the bench holding a pair of dumbbells, with your shoulders tight and your head up (not resting on the bench pad).

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A man performing bicep curls and another man performing hammer curls with a pair of dumbbells. Yahoo is using AI to generate takeaways from this article.

Lower the weights down again and, this time, complete seven full curls, slow and controlled. This completes one set of 21-method dumbbell curls.

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Grab the dumbbells, set them at shoulder height and palms facing each other. Squat while maintaining that arm position, stand up, then press the dumbbells over your head.

Hammer curls are a variation on traditional, supinated bicep curls and while the two exercises complement each other, they also target different parts of the arm.

When performed correctly, bicep curls give you leaner, more toned arms and make everyday activities easier.