The biceps brachii consists of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. The alternating dumbbell curl is a great way to work the biceps. The following are instructions for how to perform the alternating dumbbell curl:

From a standing position, hold two dumbbells by your sides. Your wrists can either be in a neutral position or facing forward. Next, raise one dumbbell up to shoulder height, then lower it back down to the starting position. Repeat the same movement on the opposite arm (in alternating fashion). As you curl the dumbbells, ensure your palms are face up.