Biceps
Cable Crucifix Bicep Curl
• Set up the cable pulleys at about a 45 degree angle. • Position yourself between the cable pulleys with your back facing the machine. …
Alternating Hammer Curl
• Grab a dumbbell in each hand with arms at your sides and palms facing towards your body. • Keep wrists locked and elbows braced at your sides….
Dumbbell Bicep Curl
• Stand with your feet shoulder width apart with a slight bend in your knees. • Grab a dumbbell in each hand, arms hanging at your sides and…
Concentration Bicep Curl
• Position you feet about shoulder width apart and slightly leaning forward • With your left hand, grip the dumbbell with your palm up and…
Preacher Curl
• Sit on the preacher bench and grasp the dumbbell with your palms facing up. • Place the back of your arm on the pad. …
Bicep Curl Machine
• Sit on a bicep machine and grab the bar with an underhand grip. • Put the back of your upper arm and elbow on the pad. …
Bicep Cable Curl
• Set up the cable pulley on its lowest setting (at the bottom of the cable post). • Stand between the cable pulleys with your back facing the…
Straight Bar Cable Curls
• Attach a straight bar to the bottom of the cable pulley. • Stand facing the cable machine with your feet forward about shoulder width apart….
Cable Rope Curls
• Attach a rope to the bottom of the cable pulley. • Stand facing the cable machine with your feet forward about shoulder width apart. …
Barbell Bicep Curl
• Grasp the barbell with an underhand grip, keeping your hands shoulder width apart. • Stand up straight with your feet facing forward about…
Barbell Reverse Grip Bicep Curl
• Grasp the barbell with an overhand grip about shoulder width apart. • Stand up straight with your feet facing forward about shoulder width…
Alternating Incline Bicep Curl
• Lie back on an incline bench with a dumbbell in each hand. • Keep your shoulder square and chest up • Drape your…