Barbell Palms Down Wrist Curl Over A BenchBarbell
Start out by placing a barbell on one side of a flat bench. Kneel down on both of your knees so that your body is facing the flat bench. Use your arms to grab the barbell with a pronated grip (palms down) and bring them up so that your forearms are resting against the
Weighted Standing Curl
Holding weights with both hands, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the weight up towards your shoulders. Do not swing your hips to get the weight moving.Continue
Olympic Barbell Hammer Curl
You will need a tri bar to complete the barbell hammer curl. A tri bar has handles running at 90 degrees to the bar, allowing you to grip the bar with a neutral grip. To set up for the barbell hammer curl get a tri bar, load on some weights and place it in
EZ Barbell Reverse Grip Curl
Set up for the EZ bar reverse wrist curl by selecting a light EZ bar and grasping it with a reverse grip (palms facing down) at around shoulder width apart. Stand straight up, feet together (you may be more comfortable taking one foot back for stability), back straight, and with your arms fully extended.
Dumbbell Seated Neutral Wrist Curl
Start off sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in both hands using a neutral (hammer) grip. Rest your arms on your legs so the weights are extended off of your knees. Lower the weights down below your knees as this will
Dumbbell Revers grip Biceps Curl
To begin, stand straight with a dumbbell in each hand using a pronated grip (palms facing down). Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe
Dumbbell Peacher Hammer Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip). As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched. As you exhale, use the
Dumbbell One arm Wrist Curl
Grasp a dumbbell using an underhand grip (palms facing up) and sit down on the end of a flat bench. Rest the back of your forearm on top of your inner thigh so that the wrist holding the dumbbell is just off the end of it. Bending only at the wrist, let the dumbbell
Dumbbell One arm Reverse Wrist Curl
Holding a dumbbell in one hand, kneel by the side of a flat bench. Turn your palm downward (pronate your wrist) and place your forearm flat on the bench, with your wrist and the dumbbell extending off the edge. Exhale as you raise the dumbbell by extending your wrist. Hold for a count of
Dumbbell Lying Supine Curl
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs. Bring the dumbbells to the sides with the arms extended and the palms of the hands facing your thighs (neutral grip). While keeping the arms close to your torso and elbows in, slowly lower
Dumbbell Cross Body Hammer Curl
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell
Cable Reverse Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights
