Stand with your feet shoulder-width apart, holding a pair of dumbbells.- Lower yourself into a squat position.
- Perform a bicep curl while maintaining the squat.
- Return the dumbbells to the starting position, then stand up.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Curl one dumbbell towards your shoulder while keeping the other arm stationary.
- Lower the dumbbell and repeat with the opposite arm.
- Keep your elbows close to your body throughout the movement.
- Repeat for the desired number of reps.
- Sit on a bench with a dumbbell in each hand, palms facing each other.
- Curl the dumbbells towards your shoulders, keeping your palms facing inwards.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Sit on a bench with your legs spread and a dumbbell in one hand.
- Rest your elbow on the inside of your thigh and curl the dumbbell towards your shoulder.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Curl one dumbbell across your body towards the opposite shoulder.
- Lower the dumbbell and repeat with the opposite arm.
- Keep your elbows close to your body throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing each other.
- Curl the dumbbells towards your shoulders, keeping your palms facing inwards.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Curl the dumbbells towards your shoulders, rotating your wrists as you lift.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position, rotating your wrists back.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise your arm out to the side and perform a curl, keeping your arm parallel to the floor.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Curl the dumbbell towards your shoulder, rotating your wrist as you lift.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position, rotating your wrist back.
- Repeat for the desired number of reps before switching arms.
- Sit on a preacher bench and hold a dumbbell in one hand.
- Curl the dumbbell towards your shoulder, keeping your upper arm on the bench.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Sit on an incline bench with a dumbbell in each hand, palms facing forward.
- Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Lie face down on an incline bench, holding a dumbbell in each hand.
- Let your arms hang down and curl the dumbbells towards your shoulders.
- Squeeze your biceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Sit on a preacher bench and hold a barbell with an underhand grip.
- Curl the barbell towards your shoulders, keeping your upper arms on the bench.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell with a close underhand grip.
- Curl the barbell towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Curl the barbell upwards while dragging it along your torso.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
- Curl the barbell towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding an EZ bar with an underhand grip.
- Curl the bar towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding an EZ bar with a narrow underhand grip.
- Curl the bar towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps.
- Attach a rope to the low pulley of a cable machine.
- Stand facing the machine and grab the rope with both hands.
- Curl the rope towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the rope back to the starting position.
- Attach a handle to the low pulley of a cable machine.
- Stand facing the machine and grab the handle with both hands.
- Lower yourself into a squat position.
- Curl the handle towards your shoulders, keeping your elbows close to your body.
- Slowly lower the handle back to the starting position while maintaining the squat.
- Attach D-handles to the low pulleys on a cable machine.
- Stand facing the machine, holding the handles with both hands.
- Curl the handles towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the handles back to the starting position.
- Attach a V-bar to the low pulley of a cable machine.
- Stand facing the machine and grab the V-bar with both hands.
- Curl the bar towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Attach a straight bar to the low pulley of a cable machine.
- Stand facing the machine and grab the bar with both hands.
- Curl the bar towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Attach a straight bar to the low pulley of a cable machine.
- Lie face down on an incline bench and grab the bar with both hands.
- Curl the bar towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Adjust the seat height on the preacher curl machine so that your upper arms rest on the pad.
- Grip the handles with both hands, palms facing up.
- Curl the handles towards your shoulders, keeping your upper arms on the pad.
- Squeeze your biceps at the top of the movement.
- Slowly lower the handles back to the starting position.
- Sit on a preacher bench and hold an EZ bar with an underhand grip.
- Curl the bar towards your shoulders, keeping your upper arms on the bench.
- Squeeze your biceps at the top of the movement.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an underhand grip.
- Curl the kettlebells towards your shoulders, keeping your elbows close to your body.
- Squeeze your biceps at the top of the movement.
- Slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of reps.