Dumbbell Incline Hammer Curl
Difficulty: Beginner
- Hold the dumbbells with a neutral grip (thumbs facing the ceiling). Seated on an incline bench.
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
Dumbbell Incline Reverse Curl
Difficulty: Beginner
- Lay on an incline bench.
- Grab the dumbbells with a pronated (overhand) grip. You can do this exercise thumbless if it's more comfortable on your wrists.
- Flex at the elbows until your biceps touch your forearms. Try not to let your elbows flair outward.
Cable Single Arm Bayesian Curl
Difficulty: Beginner
- Use a handle attachment. The cable should be set all the way to the bottom of the machine.
- Face away from the cable machine.
- Stagger your stance so you have a better base of support. Face your palm forward. Flex at the elbow and extend.
Barbell Curl
Difficulty: Beginner
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second and squeeze the biceps hard.
- Slowly bring the weight back down to the starting position.