Training With Shawn Rhoden - Dumbbell Bicep Cur: A great foundation exercise for the biceps; the trick with performing these to help put on size is to keep the dumbbells supinated at all times (palms facing out) so that it keeps constant tension on the muscle. To start the exercise, grab a pair of dumbbells and have them positioned close to your thighs with a supinated grip. Slowly curl one dumbbell towards your chest until full contraction. Pause, before lowering the weight back down to the start position. Alternate sides for the desired number of reps. Aim for 3-4 sets of 10-12 reps with 60-90 seconds rest in between sets. Shawn Rhoden - IFBB Pro & Nick Jones - World Bodybuilding Champion.