Step 1 : Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of your thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Step 2 : Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g. don’t lock the joints and try to keep tension on).
Step 1 : Starting from the same initial position for standard biceps curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up.
Step 2 : Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to “drag” bar in a straight line directly up to the front of your body.
Step 1 : Using an underhand grip, hold onto a curl bar. Rest your upper arms on the sloping preacher bench, as illustrated, while holding the bar at an a arm’s length in front. Try to have a slight bend in your elbows.
Step 2 : Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.
Step 3 : Pause, then slowly return the bar to the starting position.
Step 1 : Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form a 90 degree angle.
Step 2 : Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder. Lower weights slowly back to starting position.
Step 1 : Start by sitting on the edge of the bench holding the dumbbell in your right hand. Let the right arm hang straight down with the elbow resting on the inside of the knee.
Step 2 : Lean forward so your torso is over your legs, and place the left hand on the left knee.
Step 3 : Bending at the elbow, curl the dumbbell up to shoulder level pause momentarily before slowly lowering the weight to the starting position.
Step 1 : Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width, underhand grip and hold it at arm’s length just in front of your thighs. Try standing straight with your upper arms tucked against your sides and your feet hip-width apart. Your knees should be bent slightly.
Step 2 : Curl the bar toward your chest as far as you can without allowing your upper to move.
Step 3 : Pause, then slowly return to the starting position.
Step 1 : Hold a barbell hand with your feet about shoulder width apart. Hang both arms down in front of your body, fully extended with your palms facing toward your body.
Step 2 : Raise the dumbbells up to the height of your shoulder while keeping your elbows fixed in position your sides.
Step 3 : Return to starting position by lowering the barbell back to the original straight arm position.