Hold a dumbbell in each hand, palms facing forward, and curl the weights towards your shoulders, maintaining controlled movements.
Barbell Bicep Curl
Stand with feet shoulder-width apart, grip the barbell with palms facing up, and curl the bar towards your shoulders while keeping elbows close to your body.
Preacher Curl
Use a preacher curl bench, rest your arms on the pad, and curl the barbell or dumbbells upwards for a focused bicep workout.
Hammer Curl
Hold dumbbells with palms facing your body (neutral grip) and curl the weights towards your shoulders, targeting both biceps and forearms.
Concentration Curl
Sit on a bench, rest your elbow against your inner thigh, and curl the dumbbell upward for concentrated bicep engagement.
Incline Dumbbell Curl
Sit on an inclined bench, let your arms hang with dumbbells in hand, and curl the weights up while keeping your upper arms stationary.
EZ Bar Bicep Curl
Use the EZ bar (wavy barbell) with palms facing up, and curl the bar towards your shoulders, offering a more comfortable grip.