Probably the best all-round dumbbell exercise for biceps, Dumbbell Supination Curls. Dumbbell Supination Curls can be performed two-arm, one-arm, or, alternate reps on each arm. Dumbbell Supination Curls are one of the favored biceps exercise choices amongst the GP Shuffle app pre-set workouts. The exercise also features heavily in our bestselling book Gym Workouts: Maps to Success.
For those that find wrist discomfort performing Dumbbell Supination Curls, you really should check out GLOBE GRIPZ™ - you'll thank me for it :)
For ideas on how to best incorporate this exercise into your training regime, please consider the aforementioned Gym Workouts: Maps to Success or download (for free!) our workout app GP Shuffle.