- Barbell Bicep Curl:
- Stand with your feet shoulder-width apart and grip a barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your elbows close to your torso and curl the barbell up towards your chest, contracting your biceps.
- Lower the barbell back down in a controlled manner.
- Dumbbell Hammer Curl:
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your elbows close to your torso and curl the dumbbells up toward your shoulders.
- Lower the dumbbells back down with control.
- Preacher Curl:
- Sit at a preacher curl bench and place your upper arms against the padded surface.
- Hold a barbell with an underhand grip and fully extend your arms.
- Curl the barbell upwards, focusing on contracting your biceps.
- Lower the barbell back down with control.
- Concentration Curl:
- Sit on a bench with your legs spread apart.
- Hold a dumbbell in one hand, and place the back of your upper arm against the inner thigh of the same side.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- Lower the dumbbell back down in a controlled manner.
- Incline Dumbbell Curl:
- Lie on an incline bench with a dumbbell in each hand, arms fully extended toward the floor.
- Curl the dumbbells up toward your shoulders, keeping your upper arms against the bench.
- Lower the dumbbells back down with control.
Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as your strength improves. Additionally, it’s essential to warm up before starting your workout and cool down afterward to prevent injury and promote flexibility.