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  • Dumbbell Single Arm Bench Braced Flat Curl

    Lay off the side of a bench with the back of your working arm pressed into the side of the bench. Keep your hips all the way up.
    Fully extend your elbow and feel a stretch through your bicep, then curl.
    Stop before the dumbbell is pointed at the ceiling to keep tension on your biceps.

  • Dumbbell Single Arm Bench Braced Hammer Flat Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips pushed toward the ceiling.
    Use a hammer grip. Fully extend your elbows and then flex the elbows.

  • Dumbbell Single Arm Bench Braced Hammer Incline Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips down.
    Take a neutral grip. Fully extend your elbows and then flex the elbows.

  • Dumbbell Single Arm Bench Braced Incline Curl

    Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
    Fully extend your elbows and then flex the elbows.
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