Need to kickstart some gains in your upper arms? Make Dumbbell Curls a weekly staple. Here I start with alternating curls on both standard and Hammer grip to hit the entire biceps and forearms hard. Next I drop the weight but switch to a tougher exercise, the Incline curl to zone in on the lower part of the bicep for equal development. Try 4 sets of 8-10 for each exercise ;)