Consciously squeeze your bicep while curling the dumbbell up for added benefit.
Inner portion of your bicep.
A group of muscles on the inside of your lower arm.
Outer portion of your bicep.
When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.
Flat Bench Without Rack
If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.
Exercises that target the same primary muscle groups and require the same equipment.
Exercises that target the same primary muscle groups with different equipment