Exercises
Alternate Hammer Curl
Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to...
Alternate Incline Dumbbell Curl
Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to th...
Barbell Curl
Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be f...
Barbell Curls Lying Against An Incline
Lie against an incline bench, with your arms holding a barbell and hanging down in a horizontal line. This will be yo...
Brachialis-SMR
Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your...
Cable Hammer Curls - Rope Attachment
Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope wi...
Cable Preacher Curl
Place a preacher bench about 2 feet in front of a pulley machine. Attach a straight bar to the low pulley. Sit at the...
Close-Grip EZ Bar Curl
Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands sho...
Close-Grip EZ-Bar Curl with Band
Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a na...
Close-Grip Standing Barbell Curl
Hold a barbell with both hands, palms up and a few inches apart. Stand with your torso straight and your head up. You...
Concentration Curls
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your kn...
Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. Whi...
Drag Curl
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This wi...
Dumbbell Alternate Bicep Curl
Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and t...
Dumbbell Bicep Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the p...
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your ...
EZ-Bar Curl
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing for...
Flexor Incline Dumbbell Curls
Hold the dumbbell towards the side farther from you so that you have more weight on the side closest to you. (This ca...
Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to...
High Cable Curls
Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are...