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| Seated Incline Curl |
Preparation
Adjust an incline bench so that it is set at around forty-five degrees
Grasp both the dumbbells and sit back on the bench with your arms extended down by the sides
Movement
Flex at the elbow to curl the dumbbells upward. Lower and repeat with other arm.
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| Hammer Curl |
Preparation
Stand upright and grip two dumbbells at the side of the body with the arms straight and palms facing your torso.
Movement
Raise one dumbbell until the forearm is vertical and the thumb faces the shoulder.
Slowly lower the dumbbell to starting position and repeat with other arm.
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| Barbell Curl |
Preparation
Grasp barbell with underhand grip, keeping your elbows in line with your torso.
Movement
Curl barbell up towards your shoulders, then back down towards your hips.
Preparation
Place the back of your upper right arm on the top of your inner right thigh. Move the palm of your hand until it is facing forward. This is the starting position.
Movement
Curl the dumbbell while contracting your bicep. Lower and repeat
Preparation
Grasp the bar with an overhand grip.
Movement
Curl the bar upward by flexing at the elbow. Lower and repeat.
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| Concentration Curl |
Preparation
Place the back of your upper right arm on the top of your inner right thigh. Move the palm of your hand until it is facing forward. This is the starting position.
Movement
Curl the dumbbell while contracting your bicep. Lower and repeat
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| EZ Bar Reverse Grip |
Preparation
Grasp the bar with an overhand grip.
Movement
Curl the bar upward by flexing at the elbow. Lower and repeat.