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  • Dumbbell Hammer Curl

    Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
    Slowly lift the dumbbell up to chest height
    Return to starting position and repeat.

  • Dumbbell Preacher Curl

    Sit at preacher bench, hold dumbbells in each hand with arm extended, palm facing up.
    Curl dumbbells towards shoulder, keeping upper arm stationary and elbows in.
    Lower dumbbell slowly back to start.

  • Dumbbell Drag Curl

    Hold dumbbells at sides with palms forward and elbows tight to body.
    Curl dumbbells by dragging them along torso, moving elbows behind you.
    Squeeze biceps at top, then lower slowly to start position.

  • Dumbbell Standing Single Arm Curl

    Stand tall holding one dumbbell at your side, palm facing forward.
    Curl dumbbell toward shoulder, keeping elbow close to your torso.
    Squeeze bicep, then lower slowly to starting position.
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