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One-at-a-Time Biceps Curl

• Grab one dumbbell in each hand, palms facing forward.
• One arm at a time, raise one dumbbell by curling your elbow and lower it back down after a short pause.
• Alternate hands after the full motion is completed.

Alternated Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Inner-Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Biceps Curl

• Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Hammer Curl

• Grab one dumbbell in each hand along the sides of your body, palms facing your body.
• Raise both dumbbells by curling your elbows and lower them down after a short pause.
• Keep your upper arms still throughout.

Seated Alternated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Alternated Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Curl

• Sit down on an inclined bench and hold one dumbbell with each hand down, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Incline Biceps Bench Curl

• Sit down on an inclined bench and hold one dumbbell in each hand down the sides of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulder levels and lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Concentration Biceps Curl

• Stand behind an inclined bench and rest one arm on the back support while holding a dumbbell, palm facing up.
• Raise the dumbbell up to your shoulder and lower it back down after a short pause.
• Only your lower arm should move throughout the exercise.

Seated Inner-Biceps Curl

• Sit down on a bench and hold one dumbbell with each hand down the side of your body, palms facing each other.
• Raise both dumbbells until they reach your shoulders’ height and slowly lower them back down after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Seated Concentration Curl

• Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.
• Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in en effort to help you lift the weight.

Seated Isolated Dumbbell Curl

• Sit on one end of the bench, hold one dumbbell with your hand and place that hand’s elbow (extended) against the front of your thigh.
• Raise one dumbbell until it reaches your shoulder’s height and slowly lower it back down after a short pause. Alternate after a set.
• Try NOT to jerk your upper body in an effort to help you lift the weight.

Preacher Biceps Curl (Supination Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing up.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Preacher Biceps Curl (Neutral Grip)

• Place one upper arm against the arm pad the other at a 90 degree angle and grab one dumbbell on each hand, palms facing each other.
• Raise the dumbbells alternatively until your forearms are parallel to the floor and lower them back down alternatively after a short pause.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Bench Alternated Biceps Curl

• Lie face down on a high bench and hold one dumbbell with each hand straight below your shoulders.
• Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one.
• Try NOT to jerk your upper body in an effort to help you lift the weights.

Supine Biceps Curl

• Lie down on your back on a bench and hold one dumbbell on each hand on each side of the body, below body height, palms facing up.
• Raise the dumbbells until they reach your body’s height and slowly lower them back down after a short pause.
• Breathe out when lifting and breathe in when lowering back