Incline curls. Though it may be one of the most avoided biceps exercises in existence, the merits of the incline dumbbell curl make it worth revisiting. By setting yourself on a bench with a set of dumbbells hanging at your side, you are putting the biceps at a pre-stretch. This position forces the outer head, or peak, of your biceps to do the lion's share of the work.
Seated curls. The seated dumbbell curl has a recruitment pattern similar to the barbell curl, except that the seated position limits your ability to cheat. The greater force recruitment of dumbbell work and stronger mechanical position of seated curls
allows you to train hard through this portion of the set, even though fatigue is beginning to set in.
Standing hammer curls. Removing yourself from the bench, you place yourself in a familiar and mechanically advantageous position. While it is still not advisable to swing your way through this portion of the set, a little body English will help you reach your target number of reps. Also, the neutral grip now brings your brachioradialis into play. This muscle runs beneath your biceps and, when trained regularly, can give your biceps peak more height.