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| Barbell Curl |
Preparation
Grasp barbell with shoulder width underhand grip.
Movement
With elbows to side, raise barbell until forearms are vertical.
Lower until arms are fully extended. Repeat.
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| Alternative Arm Bicep Curls |
Preparation
With a dumbbell in each hand, stand with your arms naturally hanging at your sides with your palms facing in toward your body
Movement
While keeping your palms facing inwards, curl the weight in your right hand directly up toward your shoulder while keeping your wrist in a fixed position.
Squeeze the biceps hard at the top for a one-count and then slowly return to the starting position.
Repeat this movement with your other arm and keep alternating for several reps.
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| Incline Dumbell Curls |
Preparation
Sit back on an incline bench with a dumbbell in each hand held at arms length.
Movement
While holding the upper arm stationary, curl the weights forward while contracting the biceps.
Slowly bring the dumbbells back to starting position.
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| Crossover Hammer Curl |
Preparation
Grasp dumbbells, and let them hang at your sides, with palms facing the body.
Movement
Slowly begin to curl one dumbbell up across your body to opposite shoulder and squeeze bicep at the top position.
Hold for one count, then slowly return to the starting position.
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| Concentration Curls |
preparation
Sit on bench. Grab dumbbell and place between feet.
Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Movement
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.
Continue with opposite arm.
Repeat each exercise for recommended amount of repetitions.
