Barebell-Curl
-Stand straight with your feet shoulder-width apart, holding a barbell with an underhand grip, palms facing up.
-Keep your upper arms stationary and exhale as you curl the barbell upward towards your shoulders, contracting your biceps.
-Inhale as you slowly lower the barbell back down to the starting position, extending your arms fully. Repeat for the desired number of repetitions.
Barebell-Drag-Curl
-Hold a barbell with an underhand grip, hands shoulder-width apart.
-Keeping your elbows close to your body, curl the barbell up toward your chest while simultaneously dragging it along your torso.
-Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
Barebell-Prone-Incline-Curl
-Lie on an inclined bench with your chest facing down.
-Hold a barbell with an underhand grip, arms extended downward towards the floor.
-Curl the barbell towards your chest by bending your elbows, keeping your upper arms stationary. Then, lower the barbell back down to the starting position.
cable-Standing-Inner-Curl
-Stand in front of a cable machine with your feet shoulder-width apart.
-Grasp the cable attachment with an underhand grip, palms facing upward.
-Keeping your elbows close to your sides, curl the cable attachment towards your chest by flexing your biceps.
Dumbbell-Alternate-Biceps-Curl
-Stand up straight with a dumbbell in each hand, palms facing your sides.
-Keeping your elbows close to your body, lift one dumbbell towards your shoulder while exhaling.
-Lower the dumbbell back down to the starting position while inhaling, then repeat the movement with the other arm.
Dumbbell-Biceps-Curl
-Stand with dumbbells in your hands, palms facing forward.
-Keeping your upper arms stationary, curl the dumbbells upward towards your shoulders.
-Slowly lower the dumbbells back down to the starting position, fully extending your arms.
Dumbbell-Concentration-Curl
-Sit on a chair or bench with your feet flat on the floor and hold a dumbbell in one hand, palm facing up.
-Rest your elbow on the inside of your thigh, allowing your arm to fully extend down.
-Slowly curl the dumbbell upward towards your shoulder, keeping your upper arm stationary and focusing on contracting your bicep. Lower the weight back down to the starting position in a controlled manner.
Dumbbell-Cross-Body-Hammer-Curl
-Stand up straight with dumbbells in each hand, palms facing your body.
-Curl one dumbbell towards the opposite shoulder, keeping your elbow close to your body and forearm parallel to the ground.
-Lower the dumbbell back down to the starting position and repeat the curl with the other arm, alternating between sides.
Dumbbell-Incline-Biceps-Curl
-Sit on an incline bench with a dumbbell in each hand, palms facing forward.
-Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
-Continue the curl until the dumbbells reach shoulder level, then inhale and slowly lower them back down to the starting position.
Lever-Preacher-Curl.
-Sit on a preacher curl bench with your chest against the pad and your arms extended.
-Grasp the lever handles with an underhand grip, shoulder-width apart.
-Bend your elbows, curling the lever handles towards your shoulders, and then slowly lower them back down to the starting position.
barbell-standing-back-wrist-curl
-Stand up straight with your feet shoulder-width apart, holding a barbell with an underhand grip.
-Keeping your arms extended and close to your body, curl the barbell upwards by flexing your wrists.
-Slowly lower the barbell back down to the starting position, extending your wrists and maintaining control throughout the movement.
barbell-standing-back-wrist-curl
-Hold the barbell with an overhand grip, palms facing down.
-Rest your forearms on a bench or the edge of a flat surface.
-Slowly curl your wrists upwards, lifting the barbell towards you, and then lower it back down in a controlled manner.
Dumbell-seated-neutral-wrist-curl
-Sit on a bench with a dumbbell in each hand, palms facing inward.
-Keeping your wrists straight, slowly curl the dumbbells upward toward your shoulders.
-Pause at the top of the movement, then lower the dumbbells back down to the starting position in a controlled manner.
tretching-wrist-circle
-Extend your arm in front of you, keeping it straight.
-Rotate your wrist in a circular motion, making small circles with your hand.
-Continue the circular motion for a few repetitions, then switch direction and repeat.