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  • Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and stand on preacher bench.
  • Place the back of your upper arms against the padding, fully extending your arms.
  • Contract your biceps to curl the bar toward your shoulders.
  • Raise the bar as high as possible while maintaining constant tension on the biceps.
  • Pause, then slowly lower the bar to the start position.
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  • Keep your knees slightly bent and elbows tight to your side as you exhale and bend your elbows, curling the bar up.
  • Maintain your wrists straight and curl up until your biceps reach peak contraction without allowing your elbows to sway forward.
  • Return your arms slowly back down to starting position and repeat.
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  • Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other.
  • Rotate the palms of the hands so that they are facing inward in a neutral position. This will be your starting position.
  • While holding the upper arms stationary, curl the weights out while contracting the biceps as you breathe out. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up).
  • Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: Keep the forearms aligned with your outer deltoids.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the dumbbells back to the starting position as your breathe in. Remember
    to rotate the wrists as you lower the weight in order to switch back to a neutral grip.
  • Repeat
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  • Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
  • As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
  • Now rotate your wrists once you are at the bottom of the movement so that the palms of the
    hands are facing up.
  • As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
  • Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
  • Repeat.
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  • Step onto the machine facing the monitor.
  • Begin pedaling to turn it on.
  • Start pedaling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.
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  • Start off setting up a smith machine with the amount of weight you would like to perform for a bicep curl.
  • Stand up straight in front of the machine grabbing the bar with an underhand grip.
  • Slowly take the bar up off of the supports and lower it so that your arms are rested at your sides.
  • Then curl the bar up towards your shoulders, isolating the bicep, and hold for a count.Return back to the starting position.
  • Repeat
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  • Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.
  • Use your arms to pick the barbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise.
  • Tip: Your arm should be extended at arm’s length and the barbell should be above the floor. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.
  • Slowly begin to bring the barbell back to starting position as you breathe in. Tip: Avoid swinging motions at any time.
  • Repeat for the recommended amount of repetitions.
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  • 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 to your shoulder and hold the contraction for a second.
  • Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  • Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
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  • Start off setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip.
  • Squat down towards the floor in a comfortable position in which your buttocks are touching your heels
  • Keep your arms extended out in front of you with your elbows rested upon your knees and slowly curl the bar up towards your shoulders, isolating the biceps, and hold for a count.
  • Return back to the starting position.
  • Repeat
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  • Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
  • While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
  • Slowly begin to bring the bar back to starting position as your breath in.
  • Repeat
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  • Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position.
  • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second as you squeeze the muscle.
  • Slowly begin to bring the curl bar back to the starting position as you breathe in.
  • Repeat
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