Dumbbell Standing Concentration Curl
Taking a dumbbell in your working hand, lean forward. Allow your working arm to hang perpendicular to the ground with the elbow pointing out. This will be your starting position. Flex the elbow to curl the weight, keeping the upper arm stationary. At the top of the repetition, flex the biceps and pause. Lower the dumbbell
Dumbbell Standing Biceps Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights
Dumbbell Seated Preacher Curl
Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully
Dumbbell Seated Curl
Sit on a flat bench with a dumbbell on each hand being held at arm’s length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding the upper arm stationary, curl the weights and start
Dumbbell Rear Delt Row-shoulder
Position yourself on a flat bench with a dumbbell in one hand and keep it extended down in front of you Slowly pull the dumbbell up until your elbow is just above your shoulder. Hold for a count and squeeze your back muscles. Return back to the starting position and repeat for as many
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way). Let your arms extend and hang naturally in front of you so that
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then
Dumbbell Incline Inner Biceps Curl
Hold a dumbbell in each hand and lie back on an incline bench. The dumbbells should be at arm's length hanging at your sides and your palms should be facing out. This will be your starting position. Now as you exhale curl the weight outward and up while keeping your forearms in line with
Dumbbell Incline Hammer Curl
Seat yourself on an incline bench with a dumbbell in each hand. You should press firmly against the back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the elbow, attempting
Dumbbell Incline Biceps Curl
Sit back on an incline bench with a dumbbell in each hand held at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. While holding the upper arm stationary, curl the weights forward while contracting the
Dumbbell Biceps Curl
Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to
Dumbbell Bent Over Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should