1. Stand with feet shoulder-width apart, holding a barbell with an underhand grip, hands slightly wider than shoulder-width apart, and palms facing up.
2. Keep your upper arms stationary, engage your core, and slowly curl the barbell upward, bringing it towards your shoulders.
3. Squeeze your biceps at the top of the movement, then gradually lower the barbell back down to the starting position, maintaining control.
4. Repeat the movement for the desired number of repetitions.
1.Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2.Let your arms hang by your side with your palms facing in to the side of your body.
3.Keep your elbows close to your sides.
4.Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5.Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6.Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
7.Repeat.
1.Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2.Let your arms hang by your side with your palms facing in to the side of your body.
3.Keep your elbows close to your sides.
4.Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5.Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6.Squeeze or flex your bicep and hold for a count of one.
Slowly lower the dumbbells to the starting position.
7.Repeat.
Tip: You can also perform this exercise by alternating between left and right arms or one arm at a time.
1.Stand straight holing a dumbbell in each hand with a neutral grip.
2.Keep your arms fully extended with your palms facing in to your sides.
3.Keep your elbows tucked in to your sides. This is the start position.
4.Keeping your upper arm stationary, exhale and curl one of the dumbbells up towards your shoulders.
5.Continue raising the dumbbell until your bicep is fully contracted and the dumbbell is at shoulder level.
6.Hold for a count of one and squeeze your biceps.
7.Return to the start position in a smooth movement, inhaling as you do so.
8.Repeat with the other arm.
1.Adjust the seat position so you can place the back of your upper arm (Tricep area) flat against the pad.
2.Grip the Handles.
3.Full contract the bicep and lift the handles towards your face while keeping your arm pressed against the pad.
4.Return to the starting position.
5.Repeat for reps.
1. Sit at a preacher curl bench with an EZ bar in your hands, palms facing upward and hands shoulder-width apart.
2. Place the back of your arms on the pad and keep your chest up, core engaged, and shoulder blades down and back.
3. Curl the EZ bar toward your shoulders, keeping your elbows close to your sides and your wrists straight.
4. Slowly lower the EZ bar back down to the starting position, keeping control of the weight throughout the movement, and repeat for the desired number of reps.
1. Adjust the pully to the bottom position. Using the straight bar or EZ bar attachment and an underhand grip, face into the machine.
2. Take a step back so the weight stack is not touching. Your arms should be fully straight.
3. With your body position stiff, curl at the elbow so the bar moves upwards towards your face. Squeeze at the top. Only your elbow joint should be moving.
4.Repeat for reps
1. Stand facing away from the cable machine with an EZ bar attachment attached to the low pulley.
2. Grasp the EZ bar with an underhand grip and extend your arms straight down.
3. Keeping your upper arms stationary, curl the EZ bar up towards your chest by contracting your biceps.
4. Pause briefly, then use your biceps to lower the EZ bar back down to the starting position. Repeat the movement for the desired number of reps.
1. Stand with feet shoulder-width apart, and grasp the EZ barbell with an underhand grip, hands slightly wider than shoulder-width apart.
2. Keep your elbows close to your sides, and curl the barbell up towards your shoulders, contracting your biceps.
3. Pause briefly, then slowly lower the barbell back to the starting position.
4. Repeat for the desired number of reps.
1. Adjust the seat height so the back of your arms are flush with the upper pad.
2. Grip the handles with your arms fully straight. Use an underhand grip position.
3. Begin the movement by curling your hands and handles up towards your face.
4. Fully squeeze your biceps at the top of the movement before returning to your original starting position.
1. Sit into position and adjust the seat so that you can reach the handles with a straight arm in the starting position.
2. Bending only at the elbow joint curl the weight up
towards your face following the motion of the machine.
3. Squeeze your biceps at the top of the range of motion. Your elbows might not stay in contact with the arm pads through the entire range. Which is fine.
4. Slowly return the handles and weight back to the original starting position.
1. Sit on a bench with a dumbbell in one hand and place the elbow of the same arm on the inside of your thigh.
2. Grasp the dumbbell with an underhand grip and fully extend your arm towards the floor.
3. Slowly curl the weight towards your shoulder, exhaling as you lift the weight.
4. Pause briefly, then slowly lower the weight back to the starting position while inhaling. Repeat the movement for the desired number of reps before switching arms.
