Every time i curl it feels like my forearms arm getting the marjority of the workout. My biceps are progressing at an extremly slow rate, i usaually do hammer curls, then twisting curls?(start palms in, end palms towards ceiling). What other kind of curls can i do?

if you want to really blast your bis, start with a barbell curl

then you can move into the "minor" curls as i would call them

Your forearms have to "twist" the db, so naturally they will feel worked. Try some incline dumbell curls.

what you are looking to work are the biceps brachii (the 2 heads that run along the upper arm. best exercises for targeting this are:

- straight curls (palms facing up) using barbells, cables, or dumbells

what you are working is the Brachioradialis (this muscle crosses the elbow and up the forearm). you can target this the best through exercises such as hammer curls.

for detailed look at the muscles you are working and the exercises that best target them please see the following links:

Biceps Brachii: http://www.exrx.net/Muscles/BicepsBrachii.html
exercises: http://www.exrx.net/Lists/ExList/Arm...#anchor1910082

Brachialis: http://www.exrx.net/Muscles/Brachialis.html
exercises: http://www.exrx.net/Lists/ExList/Arm...#anchor1910925

Brachioradialis: http://www.exrx.net/Muscles/Brachioradialis.html
exercises: http://www.exrx.net/Lists/ExList/For...l#anchor167908

hope this helps

good luck

- Mike

..hi I kinda had this problem...I used to work out my biceps with a preacher bench at home but I most felt like my forearms worked and progressed...now I am tryin to solve this by performin "21"..it seems to work better...what do u guys reckon ? any advices?