Alternating Dumbbell Curls

Sit on the end of a bench and hold dumbbells in each hand with your arms hanging by your sides, palms turned towards your body. Keeping your elbows close to your body, curl the weight with your right hand forwards and up, twisting your palm forards as you lift, return to the starting position and repeat with your left hand. Link to this post!

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Preacher Curl

Sit on preacher bench placing your elbows on the pad.. The seat should be adjusted to allow the arm pit to rest near the top of the pad. Grab a curl bar with shoulder width underhand grip. Raise the bar until your forearms are vertical with the back of the upper arm remaining on the pad. Lower the barbell until arms are fully extended. Link to this post!

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Barbell Curl

Grab a barbell, underhand grip and arms tucked in close to your body. Stand with your feet shoulder width apart. Curl the bar towards your chest, keeping your elbows in and your back straight. Maintain good form and lower the barbell beack to the starting position. Link to this post!

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Bicep Hammer Curl

Grab a pair of dumbbells with your palms facing in towards your legs, arms either side of your body. Curl the dumbbells up towards your shoulders, pause and return to the starting position. Link to this post!

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Standing Cable Curl

Set a low cable machine up by attaching a bar (with chain if neccessary.) Stand up and grasp the bar with an underhand grip. Curl the bar up towards your chin, pause and lower back down to the starting position. Link to this post!

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Lying Cable Curl

Set a low cable machine up by attaching a bar (with chain and neccessary.) Lie on the floor and grasp the bar with an underhand grip. Curl the bar up towards your chin, pause and lower back down to the starting position. Link to this post!

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21 Bicep Curls

Grab a dumbbell in each hand, holding the weights at arm’s length down at your sides.  Curl the weights upward but pause halfway, when your forearms are about parallel to the floor, then lower back down to the starting position.  Perform 7 repetitions of this movement. Without resting, curl the weights all the way up but stop halfway down and do 7 repetitions of this partial movement. Finish off the set by doing 7 full-range Dumbbell Curls. Easier said than done at this point! Link to this post!

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